by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side WARM UP 0-10 minutes 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts STRENGTH/SKILL Close Grip Chin Up (5 X 5 ) * 90...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 Push ups 10 Pistols/Practice WARM UP 0-10 minutes Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – Hang Squat Snatch x 3 Beginners: Use a PVC STRENGTH/SKILL 10-30...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT X-Band Walks x 10 steps each direction WARM UP 0-10 minutes Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Squat Clean x5 Then 10 Back Squat w. bar 10 Goodmornings...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top. WARM UP 0-10 minutes 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up/Muscle Up Progressions WARM UP 0-10 minutes 3 Rounds 10 PVC Around the World 10 KBS METABOLIC CONDITIONING 10-40 minutes Metcon (Time) Run 800m 21 T2B 21 Hang Power Snatch (95/65)(65/35) Rest 3:00 Run 600m 15 T2B 15...
