9.24.18 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 Pause at top + 1/2 Pullup w/ 3s Pause x 2 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 2s pause at Top & Bottom x 2-6 x 3 sets
D. Hollow Hold x 20-30s x 1-3 sets
Strict Handstand Pushup 
A1. Stomach to Wall HS hold x 30s x 2 sets
A2. Back to Wall HS Hold x 30s x 2 sets
B. Stomach to Wall Hold + Shoulder Shrug x 5 reps + Shoulder Shift x 5/side x 3 sets
C. Deficit Strict HSPU @21X1 – Collect 25 Reps **25# Plate Deficit**
D. FLR on Rings x 40s x 1-3 sets
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Ring Support Hold x 12-15s x 3 sets
B. Bottomof Dip Hold x 15-20s x 3 sets
C. Strict Supinated Grip CTB Pullup – Accumulate 15 reps
D1. Supine Plank x 45s x 1-3 sets
D2. Physio Ball Plank Circles x 30 seconds/direction x 1-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A1. P Bar Dip @55X1 x 3 x 2-3 sets
A2. Pike Up x 25 x 2-3 sets
A3. Ring Pullup x 5 x 2-3 sets
A4. HS Box Walk x 180 both directions x 2-3 sets
A5. Ball Pushup x 25 reps x 2-3 sets
D.  “Giddy up”
Every 90 seconds x 8 Sets (12 minutes)
12 Kettlebell Swing 70/55#
100m Sprint
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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