8.20.18 Monday

A.  Press in Split Prep
Review Split Jerk Stance
Press x 3-5 reps **Bar Path + Pez Dispenser**
Press in Split w/ R Leg Lead x 3 reps
Press in Split w/ L Leg Lead x 3 reps
B.  Four Sets
Press in Split x 8/Leg
Rest 60 seconds btw sets
C. Gymnastics Strength Work
Strict Pullup
A. Feet Elevated Ring Row x 5-10 reps x 4 sets
B. Tight Body Hang x 10-25s x 3 sets
C. Seated DB Press x 5 reps x 3 sets
D. Plank on Hands x 30s x 2-4 sets
Strict Handstand Pushup 
A. Handstand Hold x 20 seconds (1 back to wall + 1 stomach to wall) x 2 sets
B1. Box HS Walk x 2 full Circle / Direction x 3 sets
B2. Seated DB Strict press x 8 reps x 4 sets
C. Ring Row @3030 – Accumulate 20 Perfect Reps
D1. V up x 10 + Hollow Body Hold x 10s x 2-3 sets
D2. Arch Body Hold w/ PVC x 30s x 2-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Kip Swings w/ Band in btw Feet x 8-10 x 2 sets
B1. Muscle up Negative x 3 reps x 5 sets
B2.  Ring Row w/ pause into Turn over Drill + Dip x 3 x 5 sets
C. FLR – Accumulate 3 minutes
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A1. Ball Pushup x 20 reps x 2 sets
A2. V up x 25 reps x 2 sets
B. Back to Wall Shoulder Shift x 7/side x 3 sets
C. Headstand Push to Plank x 5 reps x 2-3 sets **5s Hold in Headstand**
D. Tabata HS Hold x 1 (20:10 x 8 sets)
D. “Kitchen Sink” 
Complete as many rounds and reps as possible in 15 minutes
300m Run
15 Dumbbell Push Press 50/35# per hand
30 Double Unders
15 Burpee Pullups
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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