by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Band Work – Banded Pull-apart in front, behind neck, forhead height x 15 reps each – Multi Grip Push-ups 10 each: close, medium, wide WARM UP 0-10 minutes 20 Work/10 Rest x 3 Rounds 1a) Double Under or Attempts 1b) Air Squats...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll 30s each spot – IT Bands – Quads – Lats WARM UP 0-10 minutes 2 Rounds 10 Single Arm Russian Swings (5 ea arm) 10 KB Press (5 ea arm) 10 Alternating Step-ups 10 KB Rows each arm 10 SDHP 10 Box Jumps METABOLIC...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 3 Sets of: 5 Lunge with Overhead Reach Each in place 5 Wall Squats 5 Presses from Split with empty barbell WARM UP 0-10 minutes 3 Rounds 3 Muscle Cleans 3 Push Press 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Jerk 3...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT With a PVC: 10 Pass Throughs 10 Around the World 20s Lat Stretch each side 10 PVC OHS WARM UP 0-10 minutes 3 Sets of: 3 Muscle Clean 3 Front Squat 3 Power Cleans *10 X-Band Walks Laterally Each *10 X-Band Walks Forward/Backward...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 10 DB Turkish Get ups WARM UP 0-10 minutes 2 Rounds 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans STRENGTH/SKILL 10-30 minutes * giant sets. 60 seconds rest between each Farmer’s Carry (5 X 100...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 3 Way Banded Shoulder/Lat Stretch + 20 Alt. DB Curls to Warm-up Biceps WARM UP 0-10 minutes 30 Jumping Jacks then 10 Shoulder Press 10 BB Rows 10 Lateral Jumps over your bar 10 Supinated Grip BB Rows 10 Push Press 10 Lateral...
