by Larris H. | Apr 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Empy Barbell 10 Muscle Snatch 10 Power Snatch 10 OHS 10 Squat Snatch STRENGTH/SKILL 10-30 minutes Squat Snatch (6 X 2) * 60 seconds rest * add weight each set Barbell Row (3 X 8) * 60 seconds rest METABOLIC...
by Larris H. | Apr 18, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Glute Activation 3 Rounds – X-Band Walks x 10 each direction – Single Leg Glute Bridge x 5 each leg WARM UP 0-10 minutes 4 Rounds 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans * add weight after 2nd set...
by Larris H. | Apr 18, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up Progressions WARM UP 0-10 minutes 3 Rounds 50 Double Unders 20 Push Ups Run 200 STRENGTH/SKILL 10-30 minutes Power Snatch (Work up to a moderate triple) * 15 minutes * perform sets of 3 working up to a moderate...
by Larris H. | Apr 18, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 20 wall squats WARM UP 0-10 minutes 3 Rounds 15 Air Squats 20 PVC Pass Throughs 20 PVC Around the World 15 PVC OHS METABOLIC CONDITIONING 10-50 minutes Metcon (Time) Bull with a partner 2 Rounds 200 Double Unders 50...
by Larris H. | Apr 17, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular WARM UP 0-10 minutes Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run METABOLIC CONDITIONING...
