by Larris H. | May 3, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 rounds :45 work/:15 rest Wall Hollow Hold Double Under Overhead Squat GYMNASTICS SKILL DEVELOPMENT 10-25 minutes * Spend 15 minutes working on muscle ups METABOLIC CONDITIONING 25-50 minutes 5 Rounds Run: 400 5 Squat...
by Larris H. | May 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes 8 Minute AMRAP12 Shoulder Taps or Plank Shoulder Taps 9 Ball Slams (30/20) 6 Burpees GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes * Treat this like an alternating EMOM Weighted Pull-ups (5-5-5-5-5) Weighted DIps...
by Larris H. | May 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-15 minutes 3 rounds, 45 secs work/ 15 sec transition Hollow Hold Superman Candlestick Roll Jumping Squat * substitute for Candlestick is hollow rock SKILL DEVELOPMENT 15-30 minutes * with remaining time after pull ups and dips...
by Larris H. | Feb 2, 2016
GYMNASTICS STRENGTH DEVELOPMENT EOMOM 10 minutes Even: 15 seconds pull up beat swing Odd: 45 Second handstand hold WEIGHTLIFTING STRENGTH Push Press (3-3-3-2-2-2) Six sets to work up to heavy load. Try to make the sets of two 90% or greater of your previous 1RM....
by Larris H. | Jan 7, 2016
We “Love It When A Plan Comes Together” (circa the A-Team and COL John Hannibal Smith) In our previous post, we discussed four measures to keep you on track to reach your goals in 2016. Today, we will discuss formulating a clear plan to help you reach...
