by Larris H. | Sep 22, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 800 Run 5 Front Squats 5 Dip Shrugs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Power Cleans then 10 Back Squats 10 Goodmornings 10 Jump Squats (explosive out of the bottom) STRENGTH/SKILL 10-35 minutes Sumo Deadlift...
by Larris H. | Sep 21, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Run 200 30 Single Unders 20 Shoulder Taps 10 Air Squats STRENGTH/SKILL 10-30 minutes Front Squat Percentage Ladder (3 @ 70%; 3 @80%; 3+ @90%; 3 @80% 3+ @70%) * 2 Minutes rest between sets * 5+ is an AMRAP...
by Larris H. | Sep 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Sets 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts 20 Jumping Jacks STRENGTH/SKILL 10-30 minutes Push Press Percentage Ladder (3 @70%; 3 @80%; 3+ @90%; 3 @80%; 3+ @70%. ) * 2 Minutes rest...
by Larris H. | Sep 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 Minutes Run 200 AbMat: 10 Double Under: 20 (or 20 seconds practice) STRENGTH/SKILL 10-30 Minutes * superset. 60 seconds between each Dumbbell Split Squat (3 X 8-10 ) * 60 second rest between sets KB/DB Single...
by Larris H. | Sep 18, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds Wall Balls: 20 (20/14) Strict Pull Up: 5 Empty Barbell Back Squat: 8 Candle Stick Roll: 6 (can roll to pistol if able) STRENGTH/SKILL 10-35 Minutes Back Squat Percentage Ladder (3 X 3) * 2 Minutes rest...
