by Larris H. | Jul 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 400m Run 10 Burpees 200m Run 8 Burpees 100m Run 6 Burpees STRENGTH/SKILL 10-30 minutes * Supersetted * Rest 1:30 between strict press and chin ups Strict Press (4 X 5) * work up to a heavy 5 reps Close Grip Strict...
by Larris H. | Jul 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Jump Squats 10 Split Jerk Foot Drills 10 Snatch Balance WEIGHTLIFTING STRENGTH 10-40 Minutes Power Snatch + OHS (4 X 2+2) * add weight each set * rest 60-90 seconds between sets Back Squat + Drop Set (2 +...
by Larris H. | Jul 14, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Heavy Kettlebell Swing: 10 Goblet Squat: 10 Kettlebell Snatch: 10 * Use the heaviest KB you can manage. Reduce reps if necessary. WEIGHTLIFTING STRENGTH 10-35 minutes Wide Stance Box Squat (10 X 2) 60% *...
by Larris H. | Jul 13, 2016
EXTRA CREDIT HOMEWORK *************************************** 5 ROUNDS 5 PUSH UPS 25 JUMPING JACKS 5 WIDE ARM PUSH UPS 25 MOUNTAIN CLIMBERS 5 CLOSE HAND PUSH UPS THEN 3 ROUNDS 6 FIRE HYDRANTS EACH SIDE 12 SUPERMAN BACK EXTENSIONS 24 LEG...
by Larris H. | Jul 13, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes High Knees Butt Kickers Soldier Kicks Carioca Broad Jumps Back peddle Lateral Shuffle (left and right) Then 3 X 10 deadbugs (5 each side) WEIGHTLIFTING STRENGTH 10-35 minutes EMOM 18 Minutes 3 Position Snatch (EMOM...
