by Larris H. | Jul 25, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 Minutes 10 Alternating Pistols 30 Band Pull Aparts 10 Pull Ups STRENGTH/SKILL 10-35 minutes * 60 seconds rest between exercises Goblet Split Squat (3 X 8) KB/DB Single Leg RDL (3X8 each leg) Plank Complex 10 Seconds...
by Larris H. | Jul 24, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds Lateral Band Walk (left and Right) Forward and Backwards 50 Banded HamstringThen Accumulate 20 DB goblet squats STRENGTH/SKILL 10-30 Minutes Push Jerk (Spend 15 Minutes Working to 1RM) METABOLIC CONDITIONING...
by Larris H. | Jul 21, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes 5 Man Makers 10 Goodmornings (empty barbell) STRENGTH/SKILL 10-30 minutes Wide Stance Box Squat (10 X 2 ) * go heavier than you did last week * 60 seconds between sets METABOLIC CONDITIONING 30-50 minutes...
by Larris H. | Jul 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes 8 Single Arm KB/DB Press 8 KB/DB Snatches 8 Goblet Squats STRENGTH/SKILL 10-30 minutes * superset * rest 60 seconds between each Farmer’s Carry (4 X 200 meters) * heavy as possible L-Sit (4 X 10-20...
by Larris H. | Jul 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 400m Run 10 Burpees 200m Run 8 Burpees 100m Run 6 Burpees STRENGTH/SKILL 10-30 minutes * Supersetted * Rest 1:30 between strict press and chin ups Strict Press (4 X 5) * work up to a heavy 5 reps Close Grip Strict...
by Larris H. | Jul 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 Jump Squats 10 Split Jerk Foot Drills 10 Snatch Balance WEIGHTLIFTING STRENGTH 10-40 Minutes Power Snatch + OHS (4 X 2+2) * add weight each set * rest 60-90 seconds between sets Back Squat + Drop Set (2 +...
