by Larris H. | Jun 21, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats *Rest 30s between sets * Scale for strict pull ups is either reduce the volume down , or ring rows parallel to the ground or elevated. No jumping pull ups WEIGHTLIFTING...
by Larris H. | Jun 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes With a Partner 400m medball run (20/14) -10 Medball tosses moving laterally – 20 Partner Wallballs – 10 medball chest passes 400m medball run WEIGHTLIFTING STRENGTH 10-35 Minutes Speed Pull Sumo Deadlift...
by Larris H. | Jun 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds :20/:10 Sandbag Power Clean Sandbag Front Squat Sandbag Front Rack Lunge WEIGHTLIFTING STRENGTH 10-35 minutes Power Clean (4 X 2 @75%) * rest 90 seconds between each set * reset after each rep Chained Front...
by Larris H. | Jun 16, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 sets with an empty barbell 10 deadlifts 10 back squats 10 Goodmornings 10 reverse lunges in place *rest as needed WEIGHTLIFTING STRENGTH 10-35 minutes Speed Pull Sumo Deadlift (10 X 2) * 60% * 60 second rest between...
by Larris H. | Jun 15, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Run: 400 then 3 Rounds Candlestick Roll: 6 Pistol: 12 (6 each leg) Wall Walk: 4 WEIGHTLIFTING STRENGTH 10-35 Minutes Chained Back Squat (10 X 3 ) * work up to a heavy 3. * use your previous 3 rep max as a point of...
by Larris H. | Jun 14, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 sets with empty barbell 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts 5 Jerks * Rest 30-60s between sets WEIGHTLIFTING STRENGTH 10-35 minutes Jerk (any style) (3-3-2-1-1-1) * work up to a...
