by Larris H. | May 22, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 400 10 Air Squats 10 Alternating Lunges 10 Push Ups METABOLIC CONDITIONING Run Forrest (Time) 1 Mile Run 100 Burpees 1 Mile Run STRENGTH/SKILL Back Rack Lunge (3 X 10 each leg) * 90 seconds rest Banded Alphabet (2...
by Larris H. | May 21, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds – 10 Pass Thrus – 10 Around the World (total) – 10 PVC OHS STRENGTH/SKILL Power Snatch Cluster (8 X 1.1) * 10 seconds rest between power snatch rep * 90 seconds to 2 minute rest between set * try to...
by Larris H. | May 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Walking Lunges 20 Jumping Jacks 10 Burpees Then with an empty BB 5 Muscle Clean 5 Press 5 Power Cleans 5 Squat Cleans 5 Push Jerks or Split Jerks STRENGTH/SKILL Squat Clean and Jerk (1 every 90 seconds) * start at 60% of your...
by Larris H. | May 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 PVC OHS 10 Push Ups 10 KBS STRENGTH/SKILL Overhead Squat (5 X 4) * rest 90 seconds between * increase weight as form permits Romanian Deadlift (4 X 6) * rest 90 seconds between * add weight as form permits METABOLIC...
by Larris H. | May 16, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Banded Pull-aparts 10 KB Push Press right arm 10 KBS Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20 Banded Pull-ups 10 KB Windmills right arm 10 KB Windmills left arm 20 Air Squats...
