by Larris H. | Jul 5, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds – 5 Thrusters – 5 Push Press – 5 Rows – 3 Push Jerk – 3 Split Jerk *add weight after first round STRENGTH/SKILL Jerk (any style) (1RM) * 2 minute rest between heavy attempts * beginners push...
by Larris H. | Jul 4, 2017
GENERAL PHYSICAL PREPARATION WARM UP Kettlebell Warm up, 40s 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) METABOLIC CONDITIONING Metcon (No Measure) Every 5:00 x 4 Sets:...
by Larris H. | Jul 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 1 minute max bike 1 minute max Air Squats Then w. PVC, 10 Pass Throughs 10 OHS 10 Around the World 10 OHS Then w. a barbell, 10 Back Squat 10 Goodmornings 10 OHS STRENGTH/SKILL Power Snatch + OHS (work up to a heavy 2 + 2) *...
by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then with an empty barbell – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat)...
by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Minutes Max Strict Pull Ups Rest 1 minute 2 Minutes Max Push Ups Rest 1 Minute 2 Minutes Max AbMat Sit Ups METABOLIC CONDITIONING Metcon (Time) Run 800 30 KBS (53/35/26) 30 Alternating Bodyweight Lunges 3 Rope Climbs Rest 3:00...
by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4 Wallballs S20H (Add weight each set) Jump Squats *This is done at slow pace to prepare for metcon and get equipment ready to go. STRENGTH/SKILL Close Grip Bench Press (5 X 5) * rest 2 minutes * 1 second pause on chest...
