by Larris H. | Nov 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Sets 5 Hang Muscle Cleans 5 Strict Press 5 Hang Power Clean 5 Jerks 5 Bent-over Rows Supinated Grip 5 Burpees *Add weight each set but keep these light. STRENGTH/SKILL 10-30 minutes Strict Press (1RM) * 20 minutes * ...
by Larris H. | Oct 31, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 minutes accumulate max double unders or 5 minutes of practice 2 Sets 5 Muscle Snatches 5 Power Snatches 10 Sit Ups STRENGTH/SKILL 10-30 minutes * Athletes who did not test 1RM FS Monday will test today. Dumbbell...
by Larris H. | Oct 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes X-Band Walks x 2 sets: 10 steps in each direction Then 20 Alternating Lunges (10 each) 10 Deadlifts (empty BB) Accumulate :90 in the bottom of a (perfect) squat STRENGTH/SKILL 10-30 minutes Front Squat (1RM) * work up...
by Larris H. | Oct 27, 2016
WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Wallballs 5 Sit-ups *20s pigeon pose ea side after each set. Add weight after each set but keep loads light STRENGTH/SKILL 10-30 minutes Speed Front Squats (8 X 3 @ 70%) * every 60...
by Larris H. | Oct 26, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10-8-6-4-2 Goblet Squat Kettlebell Swings * 20 Double Unders, or 30 seconds of practice after each set STRENGTH/SKILL 10-30 minutes Romanian Deadlift (4 X 8 ) * rest 60 seconds between each * as heavy as possible...
by Larris H. | Oct 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 rounds 20 work/10 rest Double Unders Air Squats Then 10 PVC Pass Throughs 10 PVC Around the World 30 PVC Lat Stretch STRENGTH/SKILL 10-30 minutes Jerk (any style) (8 X 2 @80-85%) * work up to a heavy set of 1 * if...
