by Larris H. | Aug 31, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Rounds Kettlebell Swing: 10 Deadlift: 10 Banded Hamstring: 10 * Start with a realatively light weight, and Increase weight on deadlifts each round STRENGTH/SKILL 10-20 Minutes Deadlift (8 X 3 @75%) * every 60...
by Larris H. | Aug 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Sets 10 Band Pull-Aparts 10 Band Pressdowns 10 Wallballs 10 Strict Press (Empty Barbell 1st set; 75/45 2nd) 30s DU Attempts or 30 Double Unders STRENGTH/SKILL 10-35 Minutes Strict Press (1RM) * 12 minutes to work up...
by Larris H. | Aug 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 1 Round 100m Shuttle Sprint 10 Hollow Rocks 100m Shuttle Sprint 10 Air Squats 100m Shuttle Sprint 10 Ring Rows 100m Shuttle 10 Russian Swings STRENGTH/SKILL 10-20 Minutes Air Bike 2 Minutes Max Calories (Calories) 2...
by Larris H. | Aug 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets with Empty Bar 5 Muscle Cleans 5 1/4 Front Squats 5 Burpees Row 150 meters STRENGTH/SKILL 10-35 Minutes Front Squat 1 + 1/4 (5 X 3) * Front Squats are 1 full squat, come up to full extention, and then back down...
by Larris H. | Aug 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets 10 Sumo Deadlifts with KB (Wide stance) 10 Goblet Squats 10 Sit-ups STRENGTH/SKILL 10-35 Minutes Wide Stance Box Squat (10 X 2 @60%) * every 60 seconds * add 40-80lbs of chain weight, but don’t sacrifice...
