7.24.18 Tuesday

A. Snatch lift off + Snatch Grip Deadlift Prep
Snatch Grip SL RDL x 3/leg
Snatch Grip RDL x 3 reps
Snatch lift off w/ pause x 5 reps
Snatch Grip Deadlift @31X1 x 5 reps
B. Four Sets:
Snatch Lift off w/ pause above knee + Snatch Grip Deadlift @31X1 – 3+3×2 sets, 2+2×2 sets
Rest 90 – 120s btw sets
C.  Gymnastics Strength Work x 10 minutes- Choose a Different Option for Today’s work
Strict Pullup
A. Scap Pullup w/ 3s pause at top & bottom x 3 reps x 4 sets
B. Ring Flexed Arm Hang Hold x 10-15 seconds w/ 3s lower x 4 sets
C. Stable Surface Pushup w/ 2-5s pause at bottom x 1-5 reps x 4 sets
D. Arch up Hold w/ PVC Overhead x 12-15 reps x 2-3 sets
Strict Handstand Pushup 
A. Handstand Hold x 20 seconds (1 back to wall + 1 stomach to wall) x 2 sets
B. Tri-pod hold x 15-20 seconds into top of pushup fall x 3 sets
C. Strict Handstand Pushups x 15 total reps (Choose toughest option – Downward Dog, Knees on Box, Toes on Box)
D. FLR x 30 seconds x 3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. False Grip Hangs -20 seconds hold or alternating hands x 8-10 seconds/hand x 3 sets
B1. Stable Surface Dips with 22X1 x 3 x 4 sets
B2. False Grip Chest to Ring Pull Ups w/ Pause at top x 2 x 4 sets
C. Banded Lat Pull Downs x 15 reps x 3 sets
D1. Hollow Hold w/ PVC Pipe x 30 seconds x 3 sets
D2. Arch Body Hold w/ PVC x 30 seconds x 3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Legless Rope Climb x 2 x 3 sets
B1. Strict Pushup x Max reps x 3 sets
B2. Horizontal Ring Rows w/ 2s pause at top x 6-10 reps x 3 sets
C. Bottom Dip Holds on Rings x 20s x 3 sets
D. Tuck up x 30 reps x 3 sets
D.  “Gas Pedal”  Compare from 3.8.18
Two Rounds for time:
30/20 Cal AB
30 Dumbbell Lunge Steps 50/35# per hand
30 Wall Ball 20/14#
E. Decompression x 1-2/side
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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