11.28.18 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. Three Sets:
Back Rack Reverse Lunge x 8/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 x 10 minutes
Pistols
A. Single Leg Wall Squat Hold x 20s/side x 2 sets
B. Pistol Squat  – 6 minutes of Work here. Work on Manageable Sets, Focus on Technique
  1. Rx = Pistols
  2. Scaled =
    1. Option #1 – Top Down off Box
    2. Option #2 – Bottom of Pistol off Box (Concentric is First Here)
D. “Clubber Lang” 
Three Rounds for Max reps
60 seconds Max Assualt Bike
60 seconds Max Air Squats
60 seconds Max Situp
Rest 60 seconds btw rounds
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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