by Larris H. | Aug 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Sets 10 Band Pull-Aparts 10 Band Pressdowns 10 Wallballs 10 Strict Press (Empty Barbell 1st set; 75/45 2nd) 30s DU Attempts or 30 Double Unders STRENGTH/SKILL 10-35 Minutes Strict Press (1RM) * 12 minutes to work up...
by Larris H. | Aug 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 1 Round 100m Shuttle Sprint 10 Hollow Rocks 100m Shuttle Sprint 10 Air Squats 100m Shuttle Sprint 10 Ring Rows 100m Shuttle 10 Russian Swings STRENGTH/SKILL 10-20 Minutes Air Bike 2 Minutes Max Calories (Calories) 2...
by Larris H. | Aug 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets with Empty Bar 5 Muscle Cleans 5 1/4 Front Squats 5 Burpees Row 150 meters STRENGTH/SKILL 10-35 Minutes Front Squat 1 + 1/4 (5 X 3) * Front Squats are 1 full squat, come up to full extention, and then back down...
by Larris H. | Aug 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets 10 Sumo Deadlifts with KB (Wide stance) 10 Goblet Squats 10 Sit-ups STRENGTH/SKILL 10-35 Minutes Wide Stance Box Squat (10 X 2 @60%) * every 60 seconds * add 40-80lbs of chain weight, but don’t sacrifice...
by Larris H. | Aug 24, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 Minutes HSPU: 4 Turkish Get Up: 2 each side SIngle Arm KB Push Jerk: 4 each side STRENGTH/SKILL 10-30 Minutes Strict Press (8 X 3 @75) * 60 seconds between sets METABOLIC CONDITIONING 30-55 Minutes Metcon...
by Larris H. | Aug 23, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Sets 5 PVC Pass Throughs 5 PVC around the worlds 5 Push-ups Then w. empty bar: 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Snatch Balance 5 Push Press STRENGTH/SKILL 10-35 Minutes Hang Power Snatch (4 X 3 @75%) * ...
