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).

Sunday 11-6-16

Rest Day.
Mobilize and stretch. 
Relax, Recover, and get ready for another week.

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Saturday 11-5-16

Skill & Strength:
Tension Front Squats
6 x 3 reps (don’t come to full extension for the first two squats, extend as high as quarter squat before sitting back down
*start @ about 60-65% 1RM and build if possible 

Conditioning:
4 Rounds…(17:00)
10 Thrusters – 115/75 lbs
6 2for1 Burpees (2 Pushups per burpee) 
10 C2B Pullups
6 Box Jumps – 30”/24”
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Friday 11-4-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
20-16-12-8-4 reps (12:00 cap)
Push Press - 95/65 lbs
Steps Front Rack Lunges - 95/65 lbs 
Box Jumps

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

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 11-3-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
AMRAP: 15 minutes
20 DB Thrusters – 45/25 lbs
15/11 Cals Row
20 Pushups
30 Double Unders
20 Swings – 53/35 lbs

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Grip Deadlift
5-7 x 2-3 reps
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Wednesday 11-2-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
4 sets of…
4:00 ON, 1:00 OFF 
25 Situps
20 KB Snatches (10L/10R) – 53/35 lbs 
15 Burpees
10 Deadlifts – 225/155 lbs

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 11-1-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Handstand Pushups
2-3 x Max Reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Back Squats
5 x 3-4 reps

Conditioning:
For Time…
Run 300 meters
50 Wall Ball
20 Toes-2-Bar
Run 300 meters
35 Wall Ball
15 Toes-2-Bar
Run 300 meters
20 Wall Ball
10 Toes-2-Bar 

Endurance: 
Rest Day

Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
BB Bent-Over-Row (Supinated grip)
5 x 5-7 reps
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Monthy Inspiration: November

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