9.17.18 Monday

PERFORMANCE/FITNESS
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 6/Leg
Rest 60 seconds btw sets
C. Gymnastics Strength Work
Strict Pullup
A. Scap Pullup w/ 3s hold at top & bottom x 5 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 sets
D. Plank on Hands x 30-40s x 1-3 sets
Strict Handstand Pushup 
A1.Wall Climb x 2 + Stomach to Wall HS Hold x 20s x 2 sets
A2. Crab Walk x 30ft x 3 sets
B1.Feet Elevated Ring Row w/ pause x 5 reps x 4 sets
B2. Seated DB Press x 10 x 4 sets
C1. Hollow Body Hold x 30s x 1-3 sets
C2. Arch Body Hold w/ PVC x 30s x 1-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Kip Swing w/ Band btw feet x 8-10 x 2 sets
B1. Muscle up Negative w/ 10s Negative x 2 reps x 4 sets
B2.  Ring Row w/ pause into Turn over Drill + Dip x 3 x 4 sets
C1. Feet Elevated Ring Row w/ pause x 6 reps x 2-3 sets
C2. Seated DB Press x 8 x 2-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
Not for Time
10 – 1
P Bar Dip
Strict Handstand Pushup
V up
Hand Release Pushup
D. “Hands of Steel” 
**15 Minute Time Cap** 
For Time:
100 American Kettlebell Swing 70/55#
**Every time you put KB Down or Stop Swing Run 300 Meters** 
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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