12.5.18 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 5/leg **Build to Heavy 5 Rep per legToday**
Rest 45 seconds
Bent over Rear Delt Raise x 8 reps + Max Effort Hold at top of Last Rep **Squeeze Middle & Low Trap Here**
Rest 45 seconds
C. Gymnastics Strength x 10 minutes
Ring Muscle up Focus
Rx’d – (Minimum 1 Strict Muscle ups)
A. False Grip Tight Body Hang x 10-20 seconds x 1 set
B. False Grip Chest to Ring Pullup w/ pause x 2-5 reps x 3 sets
C. Strict Muscle Up w/ 10s Negative in Each Rep – Collect 6-8 reps **Spotter if Necessary due to Volume**
Scaled
A. False Grip Tight Body Hang x 10-20 seconds x 1 set
B. False Grip Ring Pullup w/ Pause at Highest Point x 2-5 reps x 3 sets
C. False Grip Ring Turnover Drill (Spotter or Low Rings) x 3 reps x 3 sets **Chest to Ring —> Bottom of Dip**
D. Ring Dip x 2-5 reps x 1-3 sets
D. “It’s a Wonderful Life” 
Team of 2 break up as you see fit, Complete 2 Rounds for time of:
75/55 Cal Assault Bike
50 Dumbbell Front Squat 50/35# per hand
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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