9.26.18 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 DB Floor Press in Glute Bridge x 6-8/arm x 2 sets
B.  Four Sets
Deadlift Cluster x 1.1.1 rest 10s btw clusters
Rest 30 seconds
Incline Bench Press @30X1 x 8-12 reps
Rest 90-120 seconds
C. “The Walking Dead” 
Ten Sets:
60 seconds on 60 seconds off
3/2 Wall Walks
3 Deadlift @65-70% of Max
Max Effort Bike, Row, or Ski in remaining time
**Feel free to rotate machines if you’d like**
D. Decompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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