9.12.18 Wednesday

PERFORMANCE/FITNESS
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 1
A2. Scap Pushup x 5 reps x 1 set
B1. Single Leg DB RDL x 5/leg x 1 set
B2. Pushup @2222 x 2-5 reps x 1 set
C1. Empty Barbell Deadlift @10s down 10s Up x 1 reps x 2 sets
C2. Single Arm Bottoms ups Press   x 6-8/arm x 2 sets
B.  Five Sets:
Deadlift off 2” Riser w/ Full Reset btw Reps x 3 reps **Build to Heavy Triple Today** 
Rest 30 seconds
Single Arm DB Press x 4 + Single Arm DB Push Press x 8 reps per Arm
Rest 90 – 120 seconds
C. “Dirty Diane” 
For Time:
21 Deadlift 225/155# **Scale up Option to 255/165#** 
42 Pushups
15 Deadlift 225/155#
30 Pushups
9 Deadlift 225/155#
18 Pushups
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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