by Larris H. | Oct 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Power Clean Drills Front Squat x5 Pull+Shrug x5 Muscle Clean x5 Power Clean x5 Squat cleans x5 Jerk (any style) x 5 STRENGTH/SKILL 10-30 minutes Power Clean + Squat CLean * Work up to a heavy 1 + 1 * Take about 8-10...
by Larris H. | Sep 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Deadlifts 10 Back Squats 10 Goodmornings 10 Reverse Lunges STRENGTH/SKILL 10-35 minutes Sumo Deadlift Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an...
by Larris H. | Sep 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes 2 Wall Walks 4 Strict Pull Ups 10 Air Squats STRENGTH/SKILL 10-30 minutes Front Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not...
by Larris H. | Sep 26, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Single Arm DB Strict Press ( 5 each arm) 6 Single Arm DB Thruster (3 each arm) STRENGTH/SKILL 10-35 minutes Push Press Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between...
by Larris H. | Sep 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 10 Goblet Squats 15 Banded Hamstrings Run 100 STRENGTH/SKILL 10-30 minutes Back Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not...
