by Larris H. | Jul 14, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Heavy Kettlebell Swing: 10 Goblet Squat: 10 Kettlebell Snatch: 10 * Use the heaviest KB you can manage. Reduce reps if necessary. WEIGHTLIFTING STRENGTH 10-35 minutes Wide Stance Box Squat (10 X 2) 60% *...
by Larris H. | Jul 13, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes High Knees Butt Kickers Soldier Kicks Carioca Broad Jumps Back peddle Lateral Shuffle (left and right) Then 3 X 10 deadbugs (5 each side) WEIGHTLIFTING STRENGTH 10-35 minutes EMOM 18 Minutes 3 Position Snatch (EMOM...
by Larris H. | Jul 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes 4 Handstand Push Up 6 Air Squats 8 Kettlebell Swings WEIGHTLIFTING STRENGTH 10-35 minutes * Giant sets * 60 second rest between sets Barbell Front Rack Reverse Lunge (3 X 6 each leg) * keep your core tight *...
by Larris H. | Jul 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds Band Walk Left Band Walk Right Band Walk Back Then 4 Rounds Deadlift: 3 Clean: 3 WEIGHTLIFTING STRENGTH 10-35 minutes Clean (3 X 3) * @75% * Rest 90 seconds between attempts Sumo Deadlift (Work up to a...
by Larris H. | Jul 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes Double Unders: 30 KBS: 20 Single Arm KB Push Press: 5 each arm WEIGHTLIFTING STRENGTH 10-30 minutes Speed Pull Sumo Deadlift (10 X 3) * 60 seconds between each set METABOLIC CONDITIONING 30-50 minutes...
by Larris H. | Jul 7, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Wall Ball: 10 Alternating Pistols: 5 each AbMat: 10 WEIGHTLIFTING STRENGTH 10-30 minutes Chained Front Squats (10 X 2) * no pause on these. Go heavy METABOLIC CONDITIONING 30-45 minutes Metcon (Time) 3...
