by Larris H. | Oct 16, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Sets 5 Goblet Squats 5 Russian Swings 10 Lateral Goblet Squats (total) 5 Full Swings 5 Burpees METABOLIC CONDITIONING 10-30 minutes * Metcon first today. Metcon (No Measure) 2 Rounds 1:30 Max Effort Bike 25 KBS (53,...
by Larris H. | Oct 13, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Jerks *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 @60%) *...
by Larris H. | Oct 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 3 Wall Walks 30 Double Unders 10 Air Squats STRENGTH/SKILL 10-30 minutes Spend 15:00 Working on the Squat Snatch with Loads of 50% or Less. * This is a skill session. Newer athletes should not worry about...
by Larris H. | Oct 11, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 10 PVC Pass Throughs 10 PVC Around the World 10 Push Ups 10 DIps STRENGTH/SKILL 10-35 minutes Jerk (any style) (10 X 2 @ 70-75%) * if you are not proficient in the Jerk, you will work in sets of 3, focusing...
by Larris H. | Oct 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes With a partner 400m medball run * 10 Medball tosses moving laterally 30 Partner Wallballs 10 medball chest passes 400m medball run STRENGTH/SKILL 10-25 minutes EMOM 12 Odd: Handstand Hold 30 seconds Even: 6 each...
