How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Wednesday 5-11-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
Strict Toes-2-Bar
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side

Conditioning:
AMRAP: 14 minute5 Hang Power Cleans + Jerk – 135/95 lbs
10 C2B Pull-ups
20 Double Unders (RX is unbroken)
15-30-15 meter Shuttle Run

Endurance:
For Time...
Row 1500 meters
Bike 2 miles
Run 1.25 mile

Olympic Lifting Technique:
Rest Day
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Tuesday 5-10-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squat
1 x 5 reps @60%
1 x 4 reps @70%
1 x 3 reps @80%
1 x 2 reps @90%
1 x Max Reps @75%

Conditioning:
3 cycles of:
5:00 ON, 1:00 OFF
10 Burpees
20 K2E
30 Wall Ball
40 Russian Swings – 70/53 lbs
*restart where you left off

Endurance:
Rest Day

Olympic Lifting Training: 
Clean Pulls
5 x 3 reps
BB Bent-over-row
5 x 5 reps
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Monday 5-9-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Farmers Carry
2-3 x 100' w/ ASHP (as heavy as possible)
Landmines
2-3 x 8-12 reps each side
Lateral Weighted Step-ups
2-3 x 6-10 reps each side

Conditioning:
3 Rounds: (17:00 cap)
Row/Run 300 meters
20 Box Jump Overs
10 Hang Squat Snatch – 115/75 lbs 

Endurance:
Pick ONE mode and perform:
Swim
5 x 3:00 ON, 1:00 OFF
Bike
5 x 4:00 ON, 1:00 OFF
Run
5 x 3:00 ON, 1:00 OFF
Row
5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets of:
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS + 1 Snatch Balance
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Monday Motivation

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Sunday 5-8-16

Recovery Day:
Stretch and mobilize.
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
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Saturday 5-7-16

Skill & Strength:
3 Rounds...
Farmers Carry 100'
Waiter Walks 100'

Conditioning:
AMRAP: 20 minutes
Run 200 meters w/ MB
7 Hang Power Snatch – 115/75 lbs
15 Knees-2-Elbow
25 Wall Ball
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Friday 5-6-16

Mobility:
Hip Flexor, Calves, Forarm

Skill & Strength:
Dips
2-3 x Max Reps (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
4 Rounds for Time: 17:00 cap
9 Clean and Jerks – 115/75 lbs
12 Thrusters – 115/75 lbs
15 Toes-2-Bar

Endurance:
Pick a mode: Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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