1.2.19 Wednesday

PERFORMANCE/FITNESS

A. Deadlift Prep  Three Sets:  Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift) 
Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard** 
Crawl Hold w/ Partner Push x 15 seconds 


B. Four Sets:  Clean Grip Deadlift @50X1 x 3 reps 
Rest 15s 
Tall Box Jump x 3 reps 
Rest 15s 
Single Arm KB Farmer Carry Hold x 30 seconds/side 
Rest 90 seconds 

C.  Double Under Practice x 5 minutes  If you haven’t gotten your first DU here is your chance!If you have DU, Practice Managable Sets for Today’s Workout** 

D. “Pippen” 
Complete as many rounds and reps as possible in 14 minutes 
6 Strict Handstand Pushups 
9 Power Clean 135/95# **Scale up to 155-165/105-110#**
12 DB Step Over 24/20” 50/35# per hand 


E. DeCompression 

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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