10.17.18 Wednesday

PERFORMANCE/FITNESS
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 1
A2. Scap Pushup x 5 reps x 1 set
B1. Single Leg DB RDL x 5/leg x 1 set
B2. Pushup @2222 x 2-5 reps x 1 set
C1. Empty Barbell Deadlift @10s down 10s Up x 1 reps x 2 sets
C2. Single Arm Bottoms up KB Press x 6-8/arm x 2 sets
B.  Three Sets:
Strict Press x 2 reps
Rest 15 seconds
Push Press x 4 reps
Rest 15 seconds
Dumbbell Push Press x 10 reps
Rest 2-3 minutes **In Btw Each Set Perform 10-12 Double DB/KB Romanian Deadlifts @31X1**
C.  “Lard Ass”
Complete as many rounds and reps as possible in 7 minutes
4 Deadlift 225/155# **Scale up Option to 275/185#**
8 Toes to Bar
Rest 3 minutes
Complete as many cals as possible in 3 minutes of
Assault Bike for Cals
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart