10.22.18 Monday

A. Snatch Lift off + Snatch Pull w/ Pause Prep
Snatch Lift off w/ pause above knee x 4-5 reps
Snatch Grip Romanian Deadlift to above Knee x 4-5 reps
Snatch Hip to Extension Hold x 4-5 reps
Snatch Pull w/ Pause in Extension x 4-5 reps
B. Snatch lift off w/ pause above knee + Snatch Pull w/ pause in Extension x Every 90 seconds x 8 sets (12:00)
Set #1-3- 3+3
Set #4-6 – 2+2
Set #7-8 – 1+1
C. Gymnastics Strength Work
Strict Pullup
A. Scap Pullup @3030 x 2-5 reps x 2 sets
B. Pullup x Max Reps x 4 Sets or  Ring (Neutral Grip) Flexed Arm Hang Hold x 10-15 seconds w/ 1/4 lowers w/ 5 hold in each lower & 3s lowering x 4 sets
C. Stable Surface 2s pause at Top & Bottom x 2-6 x 3 sets
D. Hollow Hold x 20-30s x 1-3 sets
Strict Handstand Pushup
A1. Wall Facing HS hold x 40s x 2 sets
A2. Back to Wall HS hold x 40s x 2 sets
B. Stomach to Wall Walks x 10ft /direction x 3 sets
C. Box HSPU w/ Plate Deficit @21X1 – 20 Total Reps
D. L Sit on P Bars – Accumulate 60 seconds
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. False Grip Hang w/ Lax Ball x 10s/side x 3 sets
B1. Ring Dip @22X1 – Accumulate 20 reps
B2. False Grip CTRing Pullups w/ pause – Accumulate 20 reps
C. Kip Swing to Ring Row w/ Towel x 5-6 reps
E1. Hollow Hold x 45s x 1-3 sets
E2. Arch Body Hold x 45s x 1-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Inchworm x 7 reps x 2 sets
B. Stomach to Wall Hold x 30s x 3 sets
C. Box HS Shoulder Touches x 10/side x 3sets
D. Floater x 10 reps x 3 sets
Optional Core Work x 1-3 sets
V up x 30 reps
Arch Rocks x 30 reps
Side Plank Reach Throughs x 25/side
D. “Larger than Life” 
Every minute on the minute x 18 minutes
Minute 1 – 15/12 Cal Assault Bike ***45-50s Max Work**
Minute 2 – 20s Max Dumbbell Snatch R arm 50/35# + 20s Max Dumbbell Snatch L arm + 20s Max Box Jump over 24/20”
Minute 3 – Rest
x 6 sets
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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