8.13.18 Monday

PERFORMANCE/FITNESS
A. Power Clean Cycling Prep
BN Front Rack Mobility x 20s
1/4 Front Squat w/ pause x 3 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean from Ground x 3-5 reps
B. Power Clean x TnG Reps x Every minute on the minute x 12 minutes
Minutes 1-4 x 5 reps
Minutes 5-8 x 4 reps
Minutes 9 -12 x 3 reps
**Work on Being Efficient Here – Foot Work, Breathing, Grip** 
C. Gymnastics Strength Work
Strict Pullup
A. Scap Pullup w/ 3s pause at top & bottom x 3 reps x 3 sets
B. Ring (Neutral Grip) Flexed Arm Hang Hold x 10-15 seconds w/ 1/4 lowers w/ 5 hold in each lower & 3s lowering x 4 sets
C. Stable Surface Pushup w/ 2-5s pause at bottom x 1-5 reps x 3-4 sets
D. Plank on Elbows x 30s. 2-3 sets
Strict Handstand Pushup 
A. Handstand Hold x 20 seconds (1 back to wall + 1 stomach to wall) x 2 sets
B. Tripod Hold x 15-20s into Pushup Fall x 3 sets
C. Downward Dog Tripod HSPU @22X1 – Collect 20 reps
D. FLR x 40s x 2-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. False Grip Hangs x 10-12 seconds alternating hands x 2 sets
B1. P Bar Dip @22X1 x 3-5 reps x 4 sets
B2. False Grip Chest to Ring Pullups w/ pause x 3 x 4 sets
D1. Hollow Hold w/ PVC x 40s x 2-3 sets
D2. Arch Body Hold w/ PVC x 40s x 2-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A1. Stomach to Wall HS hold x 20s x 2 sets
A2. Hollow Hold x 45s x 2 sets
B1. Box HSPU x 7 reps x 3 sets **Stacked Position + Tripod is Goal*
B2. L sit Hold x 30s x 3 sets
C1. P Bar Dip @55X1 x 3 x 3 sets
C2. Pullup w/ 7s hold at top of each rep x 3 sets
D.  “Triple Crown”
Every 5 minutes x 3 sets
10 Russian Kettlebell Swing 70/55# **Fast & Snappy Here**
15 seconds Max Burpees
500m Run @ Sprint Pace
**Rounds = 2:30 or Less** 
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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