8.27.18 Monday

A.  Power Clean 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.  3 Position Power Clean (Hip, Above Knee + Ground) x Every 90 seconds x 8 sets (12 minutes) **Build if Possible, Level off where needed** 
C. Gymnastics Strength Work
Strict Pullup
A. Scap Pullup w/ 3s hold at top & bottom x 3 x 2 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 2s pause at Top & Bottom x 2-6 x 3-4 sets
D. Arch up Hold w/ PVC x 30-40s x 2 sets
Strict Handstand Pushup 
A. Handstand Hold x 20 seconds (1 back to wall + 1 stomach to wall) x 2 sets
B. Tri-Pod x 15-20 seconds w/ pushup fall x 3 sets
C. DownDog Tri Pod Pushup @22X1 x 20 reps
D1. Bent Over DB Row @2121 x 10 reps x 2 sets
D2. FLR on Rings x 20-30s x 2 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Ring Support Holds x 12-15s x 2 sets
B. Bottom of the Dip Hold x 15-20s x 2 sets
C. Strict Supinated CTB Pullup – Collect 12 reps
D1. Supine Plank x 40s x 2-3 sets
D2. Physio Ball Plank Circles x 20s/direction x 2-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Ring Kip Swing w/ Band btw feet x 10 x 2 sets
B. Strict Ring Dip x 7 reps x 3 sets
C. Strict T2B x 10 reps x 3 sets
D. Ring Support Hold x 20s x 2-3 sets
E. Ring Pushups x 10 reps x 3 sets
D. “Keke”
Three Rounds for time
400m Run
21 Box Jump w/ step down 24/20”
12 Dumbbell Power Clean 50/35# per hand
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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