by Larris H. | Oct 24, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes 10 PVC Banded Lat Pulldowns 10 Single Arm DB/KB Shoulder to Overhead (5 each) as heavy as possible STRENGTH/SKILL 10-25 minutes Turkish Get Up (20 reps (10 each)) * as heavy as possible METABOLIC CONDITIONING...
by Larris H. | Oct 23, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 sets: 3 Deadlift 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Power Clean 3 Front Squat 3 Thruster 3 Sq Clean Thruster STRENGTH/SKILL 10-30 minutes Squat Clean Thruster (4 X 1) * add weight after each set. * 15...
by Larris H. | Oct 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Snatch Balance *20s pigeon pose each side after each set. Add weight after each set but keep loads light STRENGTH/SKILL 10-30 minutes Speed Front...
by Larris H. | Oct 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes with Empty Barbell 4 Strict Press 4 Push Press 4 Push jerks 4 Split Jerks 10 Scap push-ups ea set *Slow and controlled STRENGTH/SKILL 10-30 minutes Farmer’s Carry (4 X 100 meters AHAP) * 90 seconds rest...
by Larris H. | Oct 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 4 Empty Bar Strict Press 4 Empty Bar Push Press 10 Air Squats 3 Handstand Push Ups, or 10 push ups STRENGTH/SKILL 10-30 minutes Jerk (any style) (10 X 2) * if you are not proficient in the Jerk, you will...
by Larris H. | Oct 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Pass Throughs 10 Around the worlds 10 OHS 20 seconds Lat Stretch Then 2 sets with Empty Bar 10 Power Cleans 10 Thrusters 10 Front Rack Reverse Lunges in place (total) METABOLIC CONDITIONING 10-30 minutes Metcon...
