by Larris H. | Sep 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Sets 10 Sumo Deadlifts 10 Back Squats 10 Goodmornings 10 Reverse Lunges in place 10 OHS 10 BB Rows *Add light weight for second round STRENGTH/SKILL 10-30 Minutes Sumo Deadlift (1RM) * 15 Minutes to work up METABOLIC...
by Larris H. | Sep 7, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 5 Handstand Push Ups 10 Candlestick Roll or Candlestick Roll into a Pistol 15 PVC OHS STRENGTH/SKILL 10-30 minutes Double KB Front Rack Carry (4 X 100 feet) * 60 seconds rest between Strict Pull Up (4 x Max...
by Larris H. | Sep 6, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes 6 Turkish Get Ups (3 each side) 8 Single Arm Push Press (4 each side) STRENGTH/SKILL 10-30 Minutes Push Press (1RM) * 15 minutes to work up. METABOLIC CONDITIONING 30-50 Minutes Metcon (Time) 5 Rounds 20...
by Larris H. | Sep 5, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes With barbell 3 Rounds 10 OHS 10 Wall Balls 10 Cossack Stretch (5 each side) * add weight to OHS each round, but not too heavy) STRENGTH/SKILL 10-30 Minutes Back Squat (1RM) * 15 minutes to work up. METABOLIC...
by Larris H. | Sep 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets 5 Squat Cleans 5 Burpees 5 Cossack Squats 10 Alt. Step-ups * Rest as needed between sets STRENGTH/SKILL 10-30 Minutes Wide Stance Box Squat (10 X 2 @65%) * every 60 seconds * add 40-80lbs of chain weight, but...
by Larris H. | Aug 31, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Rounds Kettlebell Swing: 10 Deadlift: 10 Banded Hamstring: 10 * Start with a realatively light weight, and Increase weight on deadlifts each round STRENGTH/SKILL 10-20 Minutes Deadlift (8 X 3 @75%) * every 60...
