8.21.18 Tuesday

PERFORMANCE/FITNESS
Squat Prep
A. X Band March x 30s
B1. Wall Squat w/ Pause x 5 reps x 2 sets
B2. Wall Angel x 5 reps x 2 sets
C. Air Squat x 5 reps x 2 sets
D1. Goblet Squat @5s down 5s Up x 3 reps x 2 sets
D2. Ring Row w/ 3s hold at top of Each rep x 5 reps x 2 sets
E. BN Front Rack Hold w/ Partner Assistance x 20s x 2 sets
B. Three Sets:
Front Squat @30X1 x 3 reps **80% of 1RM is Goal**
Rest 20 seconds
Single Arm DB Row x 5/arm **HEAVY**
Rest 60-90 seconds
C.  Three Sets:
Back Squat @30X1 x 6 reps **Same Weight FS**
Rest 20 seconds
Single Arm DB Row x 10/arm **Heavy as Possible**
Rest 60 – 90 seconds
D. “Barbell & Me” 
Five Rounds for time:
3 Power Clean 155/105#
6 Front Squat 155/105#
12 Front Rack Reverse Lunge alternating Leges 155/105#
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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