by Larris H. | May 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 sets 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups Then w. empty bar: 2 sets 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Push Press STRENGTH/SKILL 10-30 mintues Power Snatch (5 X 3) * every 90 seconds * add weight as...
by Larris H. | May 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 40s of work/20s of rest. -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing STRENGTH/SKILL 10-30 minutes Close Grip Bench Press (1RM) * work up to 1RM, rest 2 minutes...
by Larris H. | May 8, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Barbell Complex 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Press STRENGTH/SKILL 10-30 minutes Power Clean (6 X 3) * work up to 75% or a moderate load * rest 90 sec to 2 mins, resetting betweeen...
by Larris H. | May 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS With an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee STRENGTH/SKILL 10-30 minutes Squat Snatch (8 X 2 ) * @ 75% *...
by Larris H. | May 4, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack STRENGTH/SKILL 10-30 minutes Wide Stance Box Squat (7 X 3) * @60% with bands * every 60 seconds METABOLIC CONDITIONING 30-50 minutes Metcon (AMRAP – Reps)...
by Larris H. | May 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Turkish Get-ups Then 10 Air Squats 10 Lunges 10 Push-ups 10 Sit-ups 10 Supermans 10 Hollow Rocks STRENGTH/SKILL 10-30 minutes Split Jerk (2 @ 80%) * EMOM 10 * spend 7-10 minutes working up to weight you are going to...
