by Larris H. | Nov 9, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets WARM UP 0-10 minutes 2 Rounds 10 Single Arm KB/DB Push Press ( 5 each) 5 Strict Pull Ups or negatives 15 KB/DB Goblet Squats STRENGTH/SKILL 10-30 minutes * If...
by Larris H. | Nov 8, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Band pull-aparts: 2 x 25 Band push-downs: 2 x 15 WARM UP 0-10 minutes 3 sets of with empty bar: 5 Bent-over rows 5 Push Press 5 Jerks 5 Power Snatch from below knee 5 OHS 1:00 Single Unders STRENGTH/SKILL 10-35 minutes Shoulder...
by Larris H. | Nov 7, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Tissue Work Foam roll, 10 passes each – quads – IT Bands – Thoracic Spine – Lats – Adductors WARM UP 0-10 minutes With a partner: 400m medball run 10 Medball tosses moving laterally 20 Partner...
by Larris H. | Nov 6, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Power Clean Drills: Front Squat 5 1st Pull+Shrug 5 Muscle Clean 5 Power Clean 5 WARM UP 0-10 minutes 40 Banded Leg Curls 40 Banded Hip Flexors 20 Alternating Lunges 10 RDL * empty barbell or light weight Accumulate 90 seconds...
by Larris H. | Nov 3, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 sets with an empty barbell 10 deadlifts 10 back squats 10 Goodmornings 10 reverse lunges in place 10 Muscle Cleans *rest as needed STRENGTH/SKILL 10-30 minutes Metcon (Weight) 8:00 to work up to a Max in: 3 Power...
by Larris H. | Nov 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 500 meter row 25 calorie bike STRENGTH/SKILL 10-30 minutes * spend 5 minutes warming up/practicing Metcon (No Measure) Every 90 seconds x 8 sets Odd: 2-3 Squat Clean Practice. * added weight as form allows,...
