12.19.18 Wednesday

PERFORMANCE/FITNESS
A. Squat Prep
Three Sets
Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated, Set #2 – Toes Elevated, Set #3 – Flat)
Goblet Hold Lateral Lunge w/ Pause at bottom x 5/side
Kettlebell Halo x 6/arm SLOW
B. Three Sets:
Back Squat @22X1 x 3 reps
Rest 15s
Back Squat @3030 x 6 reps
Rest 15s
Rope Ring Row x 3 lead/arm
Rest 90 seconds
C.  Gymnastics Strength x 10 minutes
Strict Pullups Focus
Rx’d – (Minimum 1 Strict Pullup)
A. Scap Pullup @3030 x 6-8 reps x 1 set
B. Scap Pullup + Pullup (1+1) x 3-5 reps x 2 sets
C. Pullup – Collect 15 reps (5 Minutes of Work Here)
  1. Scale up Options
    1. Weighted Pullup x 2-3 reps x 5-6 sets
    2. Strict CTB Pullup – 15 reps
D. Single Arm Bar Hang x 10-15s/ arm x 1 set
Scaled
A. Scap Pullup @3030 x 6-8 reps x 1 sets
B. Scap Pullup + Pullup (1+1) x 3-5 reps x 2 sets **Spotter or Low Rings**
C. Pullup x 2-3 reps x 5-6 sets (5 Minutes of Work Here)
  1. **Spotter or Low Rings**
  2. **Spotter only on Concentric**
D. Single Arm Bar Hang x 10-15s/ arm x 1 set
D. “All I want for Christmas is you” 
Complete as many rounds and reps in 10 minutes
10 Dumbbell Renegade Row 50/35# per hand
10 Dumbbell Box Step up 20/16”
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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