by Larris H. | Mar 5, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Heavy-ish Russian Swings: 3 x 10. Rest 60s. – Squeeze glutes hard the the top of the movement but do not over-extend. WARM UP 0-10 minutes 3 Sets 5 Muscle Cleans 5 Front Squats 3 Squat Cleans 3 Hang Squat Cleans *Add weight +...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Couch Stretch x 1:00 ea Ankle Mobility x :30ea WARM UP 0-10 minutes 3 Sets of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Push Press or Push Jerk *10 X-Band Walks Laterally Each *10 X-Band Walks Forward/Backward...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 20 Wall Squats WARM UP 0-10 minutes 3 Rounds 60 seconds bike 60 seconds plank STRENGTH/SKILL 10-25 minutes * 15 minutes candlestick to pistol/pistol/progression practice METABOLIC CONDITIONING 25-50 minutes Metcon (No Measure)...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side WARM UP 0-10 minutes 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts STRENGTH/SKILL Close Grip Chin Up (5 X 5 ) * 90...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 Push ups 10 Pistols/Practice WARM UP 0-10 minutes Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – Hang Squat Snatch x 3 Beginners: Use a PVC STRENGTH/SKILL 10-30...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT X-Band Walks x 10 steps each direction WARM UP 0-10 minutes Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Squat Clean x5 Then 10 Back Squat w. bar 10 Goodmornings...
