11.9.18 Friday

PERFORMANCE/FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Split Jerk – 10 minutes to Build to Heavy Single or Work on Technique
C. Three Sets:
Tall Kneeling Hammer Curl x 10-12 reps
Dumbbell Tricep KickBack x 10-12 reps
D.  “Juicy”
Complete as many rounds and reps as possible in 18 minutes
30 Double Unders
10 Dumbbell Power Clean 50/35# per hand
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Press
30 Double Unders
10 Dumbbell Front Rack Reverse Lunge Steps Alternating Legs
30 Double Unders
10 Dumbbell Thrusters
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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