7.31.18 Tuesday

PERFORMANCE/FITNESS 
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 – 2+2×2 sets1+1×2 sets
Rest 90 – 120s btw sets
C.  Gymnastics Strength Work x 10 minutes- Choose an Option for Today’s work
Strict Pullup
A. Elevated Ring Rows x 5-10 reps or (Max Reps)
B. Tight Body Hang x 10-25 seconds  x 4 sets
C. Seated DB Press x 5 reps x 4 sets
D. Plank on Hands x 30s x 4 sets
Strict Handstand Pushup 
A. Handstand Hold x 20 seconds (1 back to wall + 1 stomach to wall) x 2 sets
B1. Handstand Box Walks x 1 full circle in each direction x 4 sets
B2. Seated DB Press x 6 reps x 4 sets
C Ring Row @3030 – Collect 15 reps
D1. V up x 10 + Hollow Hold x 10s x 3 sets
D2. Arch Body Hold w/ PVC x 20s x 3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Kip Swings w/ Band btw Feet x 8-10 reps x 2 sets (Small & Controlled)
B1. Muscle up Negative on Rings x 1 x 4 sets
B2. Ring Row into Turn over Drill x 2 reps x 4 sets
C1. Feet Elevated Ring Row x 4 x 4 sets
C2. Seated DB Press x 6 x 4 sets
D. FLR – Accumulate 2 minutes
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Ring Swing w/ Band btw legs x 5 reps x 7 sets
B. Strict Muscle up – Collect 15/10 reps
C. Ring Support Holds x 20s x 3 sets
D. “Super Mario” 
Minute 0:00 – 7:00
Build to a Heavy Snatch (Performance)or Muscle Snatch from Above knee (Fitness)
Minute 8:00 – 14:00
Complete as many rounds and reps as possible in 6 minutes
3 Squat Snatch (Performance) or Muscle Snatch from above knee (Fitness) @70% of Heavy Single
6 Toes to Bar
9 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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