by Larris H. | Oct 27, 2016
WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Wallballs 5 Sit-ups *20s pigeon pose ea side after each set. Add weight after each set but keep loads light STRENGTH/SKILL 10-30 minutes Speed Front Squats (8 X 3 @ 70%) * every 60...
by Larris H. | Oct 26, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10-8-6-4-2 Goblet Squat Kettlebell Swings * 20 Double Unders, or 30 seconds of practice after each set STRENGTH/SKILL 10-30 minutes Romanian Deadlift (4 X 8 ) * rest 60 seconds between each * as heavy as possible...
by Larris H. | Oct 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 rounds 20 work/10 rest Double Unders Air Squats Then 10 PVC Pass Throughs 10 PVC Around the World 30 PVC Lat Stretch STRENGTH/SKILL 10-30 minutes Jerk (any style) (8 X 2 @80-85%) * work up to a heavy set of 1 * if...
by Larris H. | Oct 24, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes 10 PVC Banded Lat Pulldowns 10 Single Arm DB/KB Shoulder to Overhead (5 each) as heavy as possible STRENGTH/SKILL 10-25 minutes Turkish Get Up (20 reps (10 each)) * as heavy as possible METABOLIC CONDITIONING...
by Larris H. | Oct 23, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 sets: 3 Deadlift 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Power Clean 3 Front Squat 3 Thruster 3 Sq Clean Thruster STRENGTH/SKILL 10-30 minutes Squat Clean Thruster (4 X 1) * add weight after each set. * 15...
