by Larris H. | Jan 15, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 x 8 Wall Squats WARM UP 0-10 minutes 3 Rounds 10 Shoulder Taps (5 each side) 10 Goblet Squats 10 AbMat Situps STRENGTH/SKILL 10-30 minutes * all supersets. * 30 seconds between each WIde Stance Goblet Squat (3 X 8-10 ) * ...
by Larris H. | Jan 15, 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 sets With a barbell 3 Deadlift 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Power Clean 3 Front Squat 3 Jerks 3 Clean + Jerks...
by Larris H. | Jan 15, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 sets Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. WARM UP 0-10 minutes 3 Rounds 8 OHS 6 Squat Thrusts 8 BB Rows *Run 100 meters after each set. STRENGTH/SKILL 10-35 minutes Speed Close Grip Bench Press (5 X 4) *...
by Larris H. | Jan 15, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball on Calves x 60s each. Move from ankel to calve. WARM UP 0-10 minutes 500 meter row 100 Double Unders STRENGTH/SKILL 10-30 minutes * make up a strength from earlier in week METABOLIC CONDITIONING 30-50 minutes Metcon...
by Larris H. | Jan 15, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Softball/Lax Ball on Glute x 60s each 2 x 5 ea. w. 2 ct a top Glute Bridge WARM UP 0-10 minutes 5 Minutes Double Under Practice Then Power Clean Drills: 5 Front Squat 5 Dip-Shrug 5 Muscle Clean 5 Hang Power Clean 5 Power Clean...
