CLIENT TRAINING PROGRAM: LARRY BROWN

Larry is the epitome of someone who is dedicated to their fitness. He’s a guy that doesn’t look for excuses: Wife, kids, full-time firefighter working (AM, AM, PM, PM, OFF, OFF, OFF, OFF) and running a gym on his non-department days. Shift work crushes people. Recovery, CNS, hormones, all affected; so to optimize his training, he and his coach worked on getting him as close to homeostasis as possible within his 8 day week for specific types of work. Fitness for him is required for both of his careers and recreation. He’s pursuing olympic weightlifting as a passion and continues to strive towards bettering himself on a regular basis.

He is coached by Head Coach Sean McGovern.

A) Every 30s:
1 sn, 65% x15 (control each rep to floor)

Done @ 60kg (65%)

B) 3-Position Snatch:
1+1+1; rest 3min, x3 building ‘film first/last’

-hip, mid thigh, above knee 

60/65/70

C) Box Squat:
@31×0 x2
rest 60s, x3 (65,70,75%)

X= MUST  have explosive intention

90/105/112.5

100/110/117.5

D) for time:
5-4-3-2-1
HSPU
wide grip strict pull-up

1:36