by Larris H. | Jul 6, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Air Squat: 15 PVC Pass Through: 10 6 Minutes Snatch Drop: 4 Snatch Balance: 4 * empty barbell or PVC pipe WEIGHTLIFTING STRENGTH 10-30 minutes Metcon (No Measure) 16 minutes Farmer’s Carry: 50...
by Larris H. | Jul 5, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 1 Round (empty barbell) 5 Strict Presses 5 Push Presses 10 Bent Over Row 10 Hang Muscle Cleans 10 Squat Thrusts * 10 Wall Slides between each exercise WEIGHTLIFTING STRENGTH 10-35 minutes Weighted Chin Up (5 X 5) * ...
by Larris H. | Jul 4, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes Barbell Step Ups: 8 (4 each leg) * if you can go 24/20 do it. Behind the Neck Push Press: 4 * same weight as step up. If you aren’t comfortable with behind the neck, then can go from the front...
by Larris H. | Jul 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Minutes Sled Drag Forward 50 meters (90/135) Sled Drag Backwards 50 meters5 Minutes Candlestick Roll: 5 Dips: 5 WEIGHTLIFTING STRENGTH 10-35 minutes * Athlete Choice. Either deadlift or squat. Record data as an...
by Larris H. | Jun 30, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minutes 3 Handstand Push Ups 8 Alternating Pistols (4 each) 10 Beat Swings WEIGHTLIFTING STRENGTH 10-35 minutes Power Snatch (5 X 2) * 85% every 90 seconds * Pause before each rep Speed Pull Sumo Deadlift (6 X 2) *...
by Larris H. | Jun 29, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes Run: 50 Double Under: 50 (or 30 seconds of practice) Back Squat: 10 (empty barbell) WEIGHTLIFTING STRENGTH 10-35 minutes Chained Back Squat (10 X 2) * 3 second pause at bottom * 60 seconds between sets...
