by Larris H. | Dec 22, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Wall Squats 5 X 6 WARM UP 0-10 minutes 2 Rounds 5 Goblet Squats 10 Lateral Squats (5 each) 10 Single Arm OHS (5 each) STRENGTH/SKILL 10-30 minutes Wide Stance Box Squat (7 X 3 @60-65%) * every 60 seconds * add 10lbs from last...
by Larris H. | Dec 21, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 20 Air Squats 20 Pistols/Progressions WARM UP 0-10 minutes 20 Calories Max Effort Bike 10 Manmakers STRENGTH/SKILL 10-30 minutes * pick Strength/Skill work from Monday or Wednesday you didn’t do METABOLIC CONDITIONING...
by Larris H. | Dec 20, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 3 Lax Ball x 20s ea Pecs and Scapular WARM UP 0-10 minutes Light Turkish Get-ups Accumulate 12-15 Reps each arm STRENGTH/SKILL 10-30 minutes Barbell Row (4 X 10-12 AHAP) Dumbbell Hammer Curls (3 X 8-10 AHAP) Bent Over Rear Delt...
by Larris H. | Dec 19, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up/Muscle Up Progressions WARM UP 0-10 minutes Row 500 20 Air Squats (slow with perfect form) then 2 sets With a barbell 3 Deadlift 3 Hang Muscle Clean 3 Push Press 3 Hang Power Clean 3 Jerks STRENGTH/SKILL 10-30 minutes...
by Larris H. | Dec 18, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 30 Lateral Squats (15 each side) WARM UP 0-10 minutes 2 Rounds Standard Prelude Warm Up, 30 seconds each (Air Squat, Jumping Jacks, Mountain Climber, Jumping Squats Then 5 Burpees 10 Deadlifts 4 Burpees 10 Front...
by Larris H. | Dec 15, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up/Muscle Up Progressions WARM UP 0-10 minutes With a PVC: 10 Pass Throughs 10 Around the Worlds 10 OHS 10 Snatch Balance Then 2 Rounds with light barbell: 30 Single Unders 10 Lunges in place 5 Sumo Deadlifts...
