10.15.18 Monday

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 1-2 x 5 reps
Sets 3-4 x 4 reps
Sets 5-6 x 3 reps
Sets 7-8 x 2 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. Wall Facing HS hold x 30s x 2 sets
A2. Back to Wall HS hold x 30s x 2 sets
B. Stomach to Wall Shoulder Shrugs x 8 reps + Shoulder Shift x 8 reps/side x 3 sets
C. Box HSPU w/ Plate Deficit @21X1 – 30 Total Reps
C1. FLR on Rings x 60s x 1 – 3 sets
C2. DB Bent over Row @3030 x 8 reps x 1-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Ring Support Hold x 15-20s x 3 sets
B. Bottom of Dip Hold x 20s x 3 sets
C. Strict Supinated Grip CTB Pullup – Collect 20 reps
D. Ring Front Level Swing x 3 + Skin the Cat x 1 x 3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Bottom Dip Holds on Rings x 15s x 3 sets
B. Strict Ring Pullup w/ Hold x 7 reps x 3 sets
C. Angled Ring Turn Over Drill x 12 reps x 3 sets
D Ring Support Hold x 20s x 3 sets
E. Strict T2B x 10 reps x 3 sets
D. “Sweet Emotion” 
Five Sets for Max Cals/ Reps
30 second Row for Cals
Rest 30 seconds
30 seconds Double Unders
Rest 30 seconds
30 seconds Assault Bike for Cals
Rest 30 seconds
**Nasal Challenge – Do This Workout Only breathing w/ Nasal Breathing**
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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