by Larris H. | Nov 13, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 4 Handstand Kick Ups 20 Banded Pull Aparts WARM UP 0-10 minutes 50 Jumping Jacks 20 Walking Lunges 20 Sit-ups 20 Push-ups Then with an empty bar: 2 Rds of: 5 Muscle Cleans 5 Front Squats 5 Press 5 OHS 5 Push-ups *Rest...
by Larris H. | Nov 10, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lacrosse ball each glute x 30-45s each. Squat Therapy 3 X 6 WARM UP 0-10 minutes 2 Rounds 20 Banded Hamstrings X Band Forward and Back 20 Banded Hamstrings X Band Left and Right Then 2 Rounds 20 Alternating BB Lunges 10...
by Larris H. | Nov 9, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets WARM UP 0-10 minutes 2 Rounds 10 Single Arm KB/DB Push Press ( 5 each) 5 Strict Pull Ups or negatives 15 KB/DB Goblet Squats STRENGTH/SKILL 10-30 minutes * If...
by Larris H. | Nov 8, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Band pull-aparts: 2 x 25 Band push-downs: 2 x 15 WARM UP 0-10 minutes 3 sets of with empty bar: 5 Bent-over rows 5 Push Press 5 Jerks 5 Power Snatch from below knee 5 OHS 1:00 Single Unders STRENGTH/SKILL 10-35 minutes Shoulder...
by Larris H. | Nov 7, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Tissue Work Foam roll, 10 passes each – quads – IT Bands – Thoracic Spine – Lats – Adductors WARM UP 0-10 minutes With a partner: 400m medball run 10 Medball tosses moving laterally 20 Partner...
