8.6.18 Monday

PERFORMANCE/FITNESS
A. Muscle Snatch Prep
Hip Muscle Snatch x 3 reps
Muscle Snatch from Knee x 3 reps
Snatch lift off to knee w/ pause x 3 reps
Muscle Snatch w/ 3s pause at knee x 3 reps
B. Muscle Snatch w/ 3s Pause at knee x Every 90 seconds x 8 sets (12 minutes)
Sets 1-3 x 3 reps
Sets 4-6 x 2 reps
Sets 7-8 x 1 rep
C. Gymnastics Strength Work
Strict Pullup
A. Scap Pullup w/ 3s pause at top & bottom x 3 reps x 4 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 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
B. Tripod Hold x 15-20s into Pushup Fall x 3 sets
C. Downward Dog Tripod HSPU @22X1 – Collect 15 reps **Use Toughest Scaling Option Possible** 
D1. Bent over DB Row @2121 x 8 x 3 sets
D2. FLR Hold x 30s x 3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Ring Support Holds x 10-12 seconds x 3 sets (Turn Rings Out)
B. Bottom of Dip Hold x 10-15 seconds x 3 sets
C. Strict Supinated Chest to Bar Pullups – Collect PERFECT 12 reps
D1. Supine Plank x 30 seconds x 3 sets
D2. Physio Ball Plank Circles x 15 seconds/direction x 3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Wall Walk x 7 reps x 4 sets
B. Strict Ring Dip x Max Reps x 2-3 sets Rest 3 min btw sets
C. Weighted Plank x 60s x 3 sets
D. Partner/ Freestanding HS Hold – Accumulate 2 minutes
D. “No Where to Hide”
Every 3 minutes x 4 sets (12 min)
Sets 1 & 3 – 400m Run + 10 Renegade Rows 50/35#
Sets 2 & 4 – 500m Row + 10 Dumbbell Push Press 50/35#
Round Break Down
Run – 400m Run 1:45 or less + Renegade Row 30s or less = 2:15 Rounds or Less 
 
Row- 500m Row 2:00 + Push Press 15s or less = 2:15 Rounds or Less 
 
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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