by Larris H. | Jun 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes 3 Handstand Push Ups 8 Alternating Pistols (4 each) 10 Beat Swings WEIGHTLIFTING STRENGTH 10-35 minutes Power Snatch (5 X 2) * 85% every 90 seconds * Pause before each rep Speed Pull Sumo Deadlift (6 X 2) *...
by Larris H. | Jun 29, 2016
EXTRA CREDIT HOMEWORK *************************************** MILE REPEAT 2-4 TIMES * Max effort for one mile * Rest the time it took you to complete the previous mile. Your choice on how far you want to run, but run at least 2 miles * recover 10 minutes of a...
by Larris H. | Jun 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes Run: 50 Double Under: 50 (or 30 seconds of practice) Back Squat: 10 (empty barbell) WEIGHTLIFTING STRENGTH 10-35 minutes Chained Back Squat (10 X 2) * 3 second pause at bottom * 60 seconds between sets...
by Larris H. | Jun 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-8 minutes 1 Round (empty barbell) 10 Strict Press 8 Push Press 6 Barbell Curls 4 Jerks 10 Band Pushdows 10 Band Pull Aparts WEIGHTLIFTING STRENGTH 8-35 minutes Turkish Get Up (Accumulate 20 reps) * Weight should be heavy as...
by Larris H. | Jun 28, 2016
EXTRA CREDIT HOMEWORK *************************************** 100 BURPEES FOR TIME.
