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 2-12-17

Skill & Strength:
7-10 sets...
3 Back Squats + 1 Snatch Grip Push Press + 2 OHS 

Conditioning:
2 sets...
Run 400 meters
Row 1000 meters
Run 400 meters (5-7% incline)
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Saturday 2-11-17

Skill & Strength:
3 sets; not-for-time:
50' DBL OH KB walk
50' DBL KB Farmers Carry
50' Bear Crawl 

Conditioning:
AMRAP: 30 minutes
2/1 Muscle ups (Mod: 5 pullups)
10 Push-ups
15 Squats
20 Swings - 55/35 lbs
30 Sit-ups
40 Double Unders
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Friday 2-10-17

Mobility:
Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)
Strict Pull-ups
3-4 x 7-12 reps (unborken or weighted) 
Handstand Push-ups
3-4 x Max reps
(SL) Box Jumps
4-5 x 5-7 reps

Conditioning:
4 rounds for time 
Run 400 meters
15 Dbl Thruster - 45/25 lbs
Rest 2:00


Endurance:
Pick a mode:
Swim, Bike, Run, Row
4 sets of:
6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk)
5-7 sets:
1 Squat Clean + 1 Hang Power Clean + 1 Jerk
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Thursday 2-9-17

Mobility:
Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis) 
X-Symmetry
3-4 x 10-12 reps each movement
(SA) DB Bench Press
3-4 x 7-10 reps each side
(SA) DB Ground-2-OH
3-4 x 10-15 reps each side

Conditioning:
21-15-9 reps for time...
Deadlifts - 255/165 lbs
Burpee Box Jump Over 

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)
4-5 x 3-5 reps
1 Power Clean + 1 Hang Power Clean + 2 Jerks
4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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Wednesday 2-8-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)
(SA) DB Thrusters
3-4 x 7-10 each side
BB Rollouts
3-4 x 7-10 reps
(SA) KB Swings (alternating preferred)
3-4 x 15 each arm

Conditioning:
A. Tabata (20 sec ON, 10 sec OFF X 8 rounds)
Max calorie row
-rest until 6:00- (2:00 min rest)
B. AMRAP: 10:00 (6:00-16:00)
5 Pullups
10 Push-ups
10 Plyo Lunges

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 2-7-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
Windmills
3-4 x 12-15 reps each side
Cable or Banded Chop
3-4 x 12-15 reps each side
Plyo Skater
3-4 x 8-10 reps each side

Conditioning:
4 rounds for time...
Run 20-40-20 shuttle
10 Hang Squat Snatch - 95//65 lbs
10 OH Walking Lunges (5L/5R) - 95/65 lbs

Endurance:
Rest Day

Olympic Lifting Training: (Snatch technique) 
6-10 sets...(build to a heavy set)
2-Position Snatch (1 hang Snatch - below knee + 1 Snatch - floor)
*Pause for 2 seconds in catch position
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Monday 2-6-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
(SL) Front Rack Step-ups
3-4 x 8-12 reps each side
(SL) Bix Jumps
3-4 x 6-8 reps each side
Box Squats
4-5 x 4-5 reps

Conditioning:
3 rounds for time...
Row 500 meters
30 Swings - 55/35 lbs
15 Dips

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Grip Push Press
3-5 x 2-3 reps 
Overhead Squats
3-5 x 3-4 reps
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