11.21.18 Wednesday

PERFORMANCE/FITNESS
A. Lunge Prep
Three Sets:
Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell)
Dumbbell Renegade Row w/ pause at top x 4-5/arm
Plank on Elbows x 20s Max Effort Hold
B. Four Sets:
Back Rack Reverse Lunge x 6/leg
Rest 45 seconds
Bent over Rear Delt Raise x 10 reps + Max Effort Hold at top of Last Rep **Squeeze Middle & Low Trap Here**
Rest 45 seconds
C. Gymnastics Strength
Rope Climb
RX
A. Rope Pullup x 3-4/arm x 3 sets
B. Rope Climb – Collect 10 Perfect Reps – Legless preferred both ways. Legs up if Necessary. Arms only on way down.
Scaled
A. Rope Pullup x 3-4/arm x 3 sets **Use Same Scale as Pullup** 
B. Rope Row – Collect 10 Perfect Reps – Start on Ground
D.  “Fat Bottom Girls”
For Time:
21.15.9
Front Squat 135/95#  **Scale up Option to 165/110 From Floor****
Box Jump w/ step Down  30/24”
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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