10.31.18 Wednesday

PERFORMANCE/FITNESS
A. Squat Prep
Three Sets:
Squat @22X1 x 5 reps (Set #1 – Air Squat, Set #2 -Goblet Set #3 – Empty Barbell)
Ring Row w/ 2s pause at top & Bottom x 5 reps
Legs Only Deadbug w/ Straight Leges x 5/side
B. Three Sets:
Back Squat @22X1 x 3-5 reps
Rest 15 seconds
Bounding Broad Jump x 3 reps
Rest 15 seconds
Half Kneeling Banded Row x 8-12/arm
Rest 90 seconds
C. Gymnastics Strength x 10 minutes
Ring Muscle up Focus
Rx’d – (Minimum 1 Strict Muscle ups)
A. False Grip Tight Body Hang x 10-20 seconds x 2 sets
B. False Grip Chest to Ring Pullup w/ pause x 2-5 reps x 3 sets
C. Strict Muscle Up w/ 10s Negative in Each Rep – Collect 6-8 reps **Spotter if Necessary due to Volume**
D. Hollow Body Hold w/ PVC x 30-40s x 1-3 sets
Scaled
A. False Grip Tight Body Hang x 10-20 seconds x 2 sets
B. False Grip Ring Pullup w/ Pause at Highest Point x 2-5 reps x 3 sets
C. False Grip Ring Turnover Drill (Spotter or Low Rings) x 3 reps x 3 sets **Chest to Ring —> Bottom of Dip**
D. Ring Dip x 2-5 reps x 3 sets
D.  “Robinson” 
Four Rounds for Time:
400m Row
21 Dumbbell Front Squat 50/35#
12 Kipping Pullups
***Pullup Scaling
  1. Scale Up
    1. 12 CTB Pullups
  2. Scale Down
    1. 25s Kipping Pullup
    2. 12 Jumping Pullups**
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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