by Larris H. | Jan 3, 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 Sets 5 PVC Pass Throughs 5 PVC around the worlds each direction 5 Push-ups Then w. empty bar: 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Push Press...
by Larris H. | Jan 2, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll x 10 passes each Lats Thoracic Spine IT Bands WARM UP 0-10 minutes 100m Run 20 Lunges 100m Run 20 Hollow Rocks 100m Run 20 Push-ups 100m Run STRENGTH/SKILL 10-20 minutes * make up 1RM back squat if needed. Hang Power...
by Larris H. | Jan 1, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Glute Activation 10 X-Band Forward 10 X-Band Back 10 X-Band Left 10 X-Band Right WARM UP 0-10 minutes 2 Rounds 10 Goblet Squat 10 KBS 10 KB Lateral Squats STRENGTH/SKILL 10-35 minutes Back Squat (1RM) * take 8-10 sets to work...
by Larris H. | Dec 29, 2016
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 15 4 count Flutter Kicks 25 Hollow Rocks 25 Empty Barbell Thrusters ENDURANCE 10-25 minutes 1-Mile Run (Time) Max Effort 1-Mile Run...
by Larris H. | Dec 27, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll x 10 passes each: Lats Thoracic Spine WARM UP 0-10 minutes 2 Rounds 10 Standing Lunges 10 Push Presses empty bar 10 Russian Swings 10 Supermans 10 Air Squats 10 Step-ups STRENGTH/SKILL 10-30 minutes BB Front Rack...
