by Larris H. | Sep 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes 2 Wall Walks 4 Strict Pull Ups 10 Air Squats STRENGTH/SKILL 10-30 minutes Front Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not...
by Larris H. | Sep 26, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Single Arm DB Strict Press ( 5 each arm) 6 Single Arm DB Thruster (3 each arm) STRENGTH/SKILL 10-35 minutes Push Press Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between...
by Larris H. | Sep 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 10 Goblet Squats 15 Banded Hamstrings Run 100 STRENGTH/SKILL 10-30 minutes Back Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%) * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not...
by Larris H. | Sep 22, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 800 Run 5 Front Squats 5 Dip Shrugs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Power Cleans then 10 Back Squats 10 Goodmornings 10 Jump Squats (explosive out of the bottom) STRENGTH/SKILL 10-35 minutes Sumo Deadlift...
by Larris H. | Sep 21, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Run 200 30 Single Unders 20 Shoulder Taps 10 Air Squats STRENGTH/SKILL 10-30 minutes Front Squat Percentage Ladder (3 @ 70%; 3 @80%; 3+ @90%; 3 @80% 3+ @70%) * 2 Minutes rest between sets * 5+ is an AMRAP...
by Larris H. | Sep 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Sets 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts 20 Jumping Jacks STRENGTH/SKILL 10-30 minutes Push Press Percentage Ladder (3 @70%; 3 @80%; 3+ @90%; 3 @80%; 3+ @70%. ) * 2 Minutes rest...
