by Larris H. | Jun 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-8 minutes 1 Round (empty barbell) 10 Strict Press 8 Push Press 6 Barbell Curls 4 Jerks 10 Band Pushdows 10 Band Pull Aparts WEIGHTLIFTING STRENGTH 8-35 minutes Turkish Get Up (Accumulate 20 reps) * Weight should be heavy as...
by Larris H. | Jun 27, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-8 minutes 1 Round 10 Alternating Lunges (empty BB) 10 Push Press (empty BB) 10 Good Mornings 10 Superman 10 Air Squats 10 Step Ups (empty BB) WEIGHTLIFTING STRENGTH 8-30 minutes * Done as a superset. * 30 seconds rest between...
by Larris H. | Jun 26, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes Slam Ball: 8 Pull Up: 8 Overhead Squat: 8 (empty barbell) * concentrate on form WEIGHTLIFTING STRENGTH 10-30 minutes Speed Pull Sumo Deadlift (10 X 2) * 60 seconds rest METABOLIC CONDITIONING 30-55...
by Larris H. | Jun 24, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Plate Puzzle and AbMat Pizza WEIGHTLIFTING STRENGTH 10-25 minutes Push Jerk (8 X 2) * @75% * 60 seconds between sets METABOLIC CONDITIONING 25-55 minutes Metcon (Time) 5 RFT 200 meter run 2 Rope Climbs (or 7 Strict...
by Larris H. | Jun 23, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds Double Unders: 50 Pistols: 5 each leg Ring Dip: 5 WEIGHTLIFTING STRENGTH 10-32 minutes Power Snatch (5 X 2) * @80% or greater * 90 second rest between Chained Back Squat (8 X 2) * 3 second pause at bottom...
by Larris H. | Jun 22, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes BB Complex DL/CL/TH/BS * empty barbell, or up to 65/45 SKILL DEVELOPMENT 10-25 minutes EMOM 10 Minutes Even: 30 seconds Cyclicing Hang Power Cleans Odd: 30 seconds Handstand Push Ups, or Handstand Holds...
