by Larris H. | May 21, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds – 10 Pass Thrus – 10 Around the World (total) – 10 PVC OHS STRENGTH/SKILL Power Snatch Cluster (8 X 1.1) * 10 seconds rest between power snatch rep * 90 seconds to 2 minute rest between set * try to...
by Larris H. | May 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Walking Lunges 20 Jumping Jacks 10 Burpees Then with an empty BB 5 Muscle Clean 5 Press 5 Power Cleans 5 Squat Cleans 5 Push Jerks or Split Jerks STRENGTH/SKILL Squat Clean and Jerk (1 every 90 seconds) * start at 60% of your...
by Larris H. | May 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 PVC OHS 10 Push Ups 10 KBS STRENGTH/SKILL Overhead Squat (5 X 4) * rest 90 seconds between * increase weight as form permits Romanian Deadlift (4 X 6) * rest 90 seconds between * add weight as form permits METABOLIC...
by Larris H. | May 16, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Banded Pull-aparts 10 KB Push Press right arm 10 KBS Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20 Banded Pull-ups 10 KB Windmills right arm 10 KB Windmills left arm 20 Air Squats...
by Larris H. | May 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP Row 500 2 Rounds 20 Push ups 10 Mountain Climbers 10 Push Ups STRENGTH/SKILL * giant set. 30 seconds between each Bottoms Up Kettlebell Carry (Length of Gym) * as heavy as possible DB/KB Split Squat (3 X 8 each leg) Abs with...
by Larris H. | May 11, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 5 Hang Muscle Cleans 5 Front Squats 5 Muscle Snatch 30 Double Unders 10 Walking OH Lunges 5 Burpees Run 400 METABOLIC CONDITIONING 30-55 minutes AMRAP 10: 3 Hang Power Cleans (115/75) (75/55) 6 T2B 9 Front Squats...
