10.1.18 Monday

PERFORMANCE/FITNESS
A.  Power Jerk Prep
BN Front Rack Mobility x 20-30s
Strict Press x 3 reps
Push Press x 3 reps
1/4 OHS w/ Pause x 3 reps
Power Jerk x 3 reps
B.  Power Jerk w/ pause in Catch of First Rep x Every 90 seconds x 8 sets (12 minutes)
Sets 1-3 x 5 reps
Sets 4-6 x 4 reps
Sets 7-8 x 3 reps
C. Gymnastics Strength Work
Strict Pullup
A. Tight Body Hang x 10-25s x 2 sets
B1. Hinge Row x 3-5 x 4 sets
B2. Seated DB Press x 6 x 4 sets
C. Pushup Plank x 30s x 2-4 sets
Strict Handstand Pushup 
A1. Stomach to Wall HS hold x 30s x 2 sets
A2. Back to Wall HS Hold x 30s x 2 sets
B. Stomach to Wall Hold + Shoulder Shrug x 8 reps + Shoulder Shift x 8/side x 3 sets
C. Deficit Strict HSPU @21X1 – Collect 25 Reps **Taller Box This Week**
D. FLR on Rings x 40s x 1-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. False Grip Hang w/ Lax Ball x 5-10s/arm x 2 sets
B1. Ring Dip @22X1 – Collect 15 Reps
B2. False Grip Chest to Ring Pullup – Collect 15 reps
C. Kip Swing w/ Towel btw feet x 5 reps x 3 sets
D1.Hollow Hold w/ PVC Pipe x 45 seconds x 1 – 3 sets
D2. Arch Body Hold w/ PVC x 45 seconds x 1-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A1. Ring Support x 15s  x 2-3 sets
A2. Back to Wall HS Hold x Max  2-3 sets
A3. Bar Kip Swing x 10 x 2-3 sets
A4. Pushup —> Shoulder Touch x 10 reps x 2-3 sets
A5.  False Grip Hang w/ Lax Ball x 15s/arm x 2-3 sets
D. “Truth”
Complete as many rounds and reps as possible in 8 minutes
4 Dumbbell Shoulder to Overhead 50/35#
8 Toes to Bar
Rest 2 minutes
Complete as many meters in 5 minutes
Row or Run   **Athlete’s Choice**
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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