by Larris H. | May 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP Row 500 2 Rounds 20 Push ups 10 Mountain Climbers 10 Push Ups STRENGTH/SKILL * giant set. 30 seconds between each Bottoms Up Kettlebell Carry (Length of Gym) * as heavy as possible DB/KB Split Squat (3 X 8 each leg) Abs with...
by Larris H. | May 11, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 5 Hang Muscle Cleans 5 Front Squats 5 Muscle Snatch 30 Double Unders 10 Walking OH Lunges 5 Burpees Run 400 METABOLIC CONDITIONING 30-55 minutes AMRAP 10: 3 Hang Power Cleans (115/75) (75/55) 6 T2B 9 Front Squats...
by Larris H. | May 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 sets 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups Then w. empty bar: 2 sets 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Push Press STRENGTH/SKILL 10-30 mintues Power Snatch (5 X 3) * every 90 seconds * add weight as...
by Larris H. | May 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 40s of work/20s of rest. -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing STRENGTH/SKILL 10-30 minutes Close Grip Bench Press (1RM) * work up to 1RM, rest 2 minutes...
by Larris H. | May 8, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Barbell Complex 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Press STRENGTH/SKILL 10-30 minutes Power Clean (6 X 3) * work up to 75% or a moderate load * rest 90 sec to 2 mins, resetting betweeen...
