12.18.18 Tuesday

PERFORMANCE/FITNESS
Deadlift Prep
Three Sets:
Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift)
Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard**
Crawl Hold w/ Partner Push x 15 seconds
B. Three Sets:
Clean Grip Deadlift @50X1 x 4 reps
Rest 15s
Tall Box Jump x 3 reps
Rest 15s
Single Arm KB Farmer Carry Hold x 30 seconds/side
Rest 90 seconds
C.  “Santa Claus is Comin to Town” 
Complete as many rounds and reps as possible in 15 minutes
3 Hang Power Clean 135/95# **Scale up Option to 155/105#
3 Pushups
3 Box Jump w/ Step down 24/20”
6 Hang Power Clean 135/95# **Scale up Option to 155/105#
6 Pushups
6 Box Jump w/ Step down 24/20”
9 Hang Power Clean 135/95# **Scale up Option to 155/105#
9 Pushups
9 Box Jump w/ Step down 24/20”
12,12,12 etc…
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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