by Larris H. | Aug 3, 2017
STRENGTH DAY WARM UP 2 Rounds 5 Snatch Grip RDLs 5 Muscle Snatches 5 Back Squats 5 Back Reverse Lunges each leg STRENGTH/SKILL Power Snatch (8 X 2) * @70-75% * rest 90 seconds Speed Back Squats (5 X 5) * @60% * 90 seconds rest Romanian Deadlift (4 X 8 ) * add weight...
by Larris H. | Aug 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 15 Wall Balls 10 Pistols STRENGTH/SKILL Hang Power Clean (4 X 4 ) * add weight each set * rest 90 seconds between Front Squat (4 X 5) * add weight each set * rest 90 seconds between METABOLIC CONDITIONING Metcon (AMRAP...
by Larris H. | Aug 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP Kettlebell Warm Up 30s of work/20s of rest Single-arm KB Swing (both sides) KB Windmill Goblet Squat KB Push Press (both) KB Swing Figure 8 (both directions) STRENGTH/SKILL Bench Press (1RM) * 2 minutes rest between maximal...
by Larris H. | Jul 31, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 50 Double Unders 20 Air Squats 20 Push Ups METABOLIC CONDITIONING Metcon (No Measure) Every 5 minutes for 5 sets Run 200 10 Chest to Bar Pull Ups 10 Hang Power Snatches (95/65/35) 10 Shoulder to Overhead STRENGTH/SKILL *...
by Larris H. | Jul 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP Complete 20 reps each Air Squats Lunges Push-ups Hollow Rocks STRENGTH/SKILL Farmer’s Carry (10 Minutes AHAP) * with a partner. One partner works at a time. * Should be as heavy as possible METABOLIC CONDITIONING Metcon (No...
by Larris H. | Jul 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 DB Push Press 10 Double DB Rows (squeeze scaps at top) 10 Push-ups 10 DB Hammer Curls STRENGTH/SKILL Weighted Close Grip Chin Up (5-4-3-2-1) * scale to bodyweight or partner assisted * rest 90 seconds to 2 minutes...
