by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll x 10 passes each Lats Thoracic Spine WARM UP 0-10 minutes 3 Rounds 5 Muscle Clean 5 Push Press 3 Power Clean 3 Jerks *Add light each set. STRENGTH/SKILL 10-30 minutes Weighted Wide Grip Pull Ups (Accumulate 20-25...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll Adductors x 10 passes each Foam IT Bands x 10 passes each WARM UP 0-10 minutes 2 Rounds 20 Air Squats 20 Sit Ups 20 Lunges 20 Supermans STRENGTH/SKILL 10-30 minutes Hang Power Clean (5 X 3) * rest 90 seconds Reverse...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 sets: 15 Russian Swings (squeeze glutes at top) X-Band Walks forward and backward (10 each) 5 ea Glute Hip Bridge Singe Leg (1 ct a top) WARM UP 0-10 minutes 5 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Overhead...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION STRENGTH/SKILL Close Grip Bench Press (4 X 5) * 60 seconds rest Bent Over Row (4 X 6) * 60 seconds rest METABOLIC CONDITIONING Metcon (Time) 4 RFT with a partner: 800m Run 20 Box Jumps w. step down (24/20) 10 Clean + Jerks (135/95)(95/65)...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 3 Way Banded Shoulder + Lat stretch x 20s each WARM UP 0-10 minutes With a light KB 10 TGU each side Then 5:00 of Bodyweight movement x 10 reps each Air Squats Lunges Push-ups Sit-ups STRENGTH/SKILL 10-30 minutes *...
