by Larris H. | Oct 6, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Muscle Snatch 5 Power Snatch 5 OHS 5 Snatch Balance STRENGTH/SKILL 10-35 minutes Power Snatch (6 X 2) * 10 minutes on technique work. Then 10 minutes working on sets of 2 METABOLIC CONDITIONING 35-50 minutes...
by Larris H. | Oct 5, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 10 Beat Swings 10 Band Pull Aparts 10 KB Goblet Squats STRENGTH/SKILL 10-30 minutes Farmer and Waiter’s Carry (4 X 50 meters) * Light kettlebell above, heavy kettlebell at side. Kettlebell at side...
by Larris H. | Oct 4, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2-3 Sets 5 Bent-Over Rows 5 Strict Press 5 Push Press 5 Barbell Curls 5 Jerks 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go through at a slow pace STRENGTH/SKILL 10-30 minutes Jerk (any style) (1RM) * work...
by Larris H. | Oct 3, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes With a partner 400m medball run 10 Medball tosses moving laterally 20 Partner Wallballs 10 medball chest passes 400m medball run STRENGTH/SKILL 10-35 minutes BB Front Rack Reverse Lunge ( 4 X 6-8) KB/DB Row (4 X 10-12...
by Larris H. | Oct 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Power Clean Drills Front Squat x5 Pull+Shrug x5 Muscle Clean x5 Power Clean x5 Squat cleans x5 Jerk (any style) x 5 STRENGTH/SKILL 10-30 minutes Power Clean + Squat CLean * Work up to a heavy 1 + 1 * Take about 8-10...
by Larris H. | Sep 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Deadlifts 10 Back Squats 10 Goodmornings 10 Reverse Lunges STRENGTH/SKILL 10-35 minutes Sumo Deadlift Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an...
