9.5.18 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 at Low Shin 10s up 10s Down x 5 reps x 2 sets
C2. Single Arm Bottom ups Press x 6-8/arm x 2 sets
B. Four Sets:
Deadlift off 2” Riser w/ Full Reset btw Reps x 3-5 reps
Rest 30 seconds
Single Arm DB Press x 5 + Single Arm DB Push Press x 7 reps per Arm
Rest 90 – 120 seconds
C.  Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Set a Number and work for it Every 30-60 seconds!
D. “Get it” 
Five Sets:
Complete as many rounds ands reps as possible in 2 minutes:
6 Hang Power Clean 135/95# **Scale Up Option to 185/125#**
12 Box Jump Over 24/20”
Amrap Wall Ball 20/14# in Remaining Time
Rest 1 minute Btw Rounds
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart