by Larris H. | Nov 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 500 meter row 25 calorie bike STRENGTH/SKILL 10-30 minutes * spend 5 minutes warming up/practicing Metcon (No Measure) Every 90 seconds x 8 sets Odd: 2-3 Squat Clean Practice. * added weight as form allows,...
by Larris H. | Nov 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Sets 5 Hang Muscle Cleans 5 Strict Press 5 Hang Power Clean 5 Jerks 5 Bent-over Rows Supinated Grip 5 Burpees *Add weight each set but keep these light. STRENGTH/SKILL 10-30 minutes Strict Press (1RM) * 20 minutes * ...
by Larris H. | Oct 31, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 minutes accumulate max double unders or 5 minutes of practice 2 Sets 5 Muscle Snatches 5 Power Snatches 10 Sit Ups STRENGTH/SKILL 10-30 minutes * Athletes who did not test 1RM FS Monday will test today. Dumbbell...
by Larris H. | Oct 30, 2016
All practice takes hard work, but not all of the hard work you do is practice. At our gym we can look at before class and during warm ups as an opportunity to practice. The strength portion of the workout can also be look as a combination of practice and performance...
by Larris H. | Oct 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes X-Band Walks x 2 sets: 10 steps in each direction Then 20 Alternating Lunges (10 each) 10 Deadlifts (empty BB) Accumulate :90 in the bottom of a (perfect) squat STRENGTH/SKILL 10-30 minutes Front Squat (1RM) * work up...
