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 5-14-17

Skill & Strength:
EMOM: 9 minutes
3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:
3 rounds:
Run 400 meters
15 box jumps - 30"/24"
15 Wall Ball - 30/20 lbs

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Saturday 5-13-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk 
50' DBL DB Unbalanced 
*Carry each variation (1 hand Front Rack, 1 hand Overhead) 
50' Bear Crawl

Conditioning:
3 rounds for time..
Row 500 meters
21 Thrusters - 75/55 lbs
15 Toes-2-Bar
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Friday 5-12-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Handstand holds 
2-3 x max time (2:00 recovery)
Pike Sit-ups 
2-3 x 15-20 reps
Pistols 
3-4 x 5-7 reps 

Conditioning:
Overhead Squat - 115/80
Burpee-over-bar 

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
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Thursday 5-11-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
2DB Skull Crusher
2-3 x 10-12 reps each side
2DB Plank Row
2-3 x 8-10 reps each side 
2DB Flys
2-3 x 10-12 reps each side 

Conditioning:
3 rounds:
10 strict pull-ups
20 alt (SA) DB Ground-2-OH - 50/35 lbs
30 steps OH Lunges (plate) - 45/25 lbs
40 Sit-ups
500 meter row

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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Wednesday 5-10-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
AMRAP: 15 minutes
Row 500 meters
25 Wall Ball - 20/14 lbs
20 Box Jumps - 24"/20"
15 Swings - 70/53 lbs

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 5-9-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Coosak Squat
3-4 x 8-10 reps each side

Conditioning:
4 sets of:
3:00 time cap
Row 25/20 Cals
Max reps - Ground-2-OH
Rest 3:00
Set 1 - 95/65 lbs
Set 2 - 115/80 lbs
Set 3 - 135/95 lbs
Set 4 - 155/110 lbs

Endurance:
Rest Day

Olympic Lifting Training: (Snatch technique)
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position
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Monday 5-8-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB front rack Step-up
2-3 x 8-12 reps each side
Landmines
2-3 x 7-10 reps each side
Back Squats
3-4 x 3-5

Conditioning:
4 rounds...
10 Power Cleans - 115/80
17 Push-ups
25 Squats

Endurance:
Pick ONE mode and perform...
Swim 
5 x 2:00 ON, 1:00 OFF
Bike 
5 x 3:00 ON, 1:00 OFF 
Run 
5 x 2:00 ON, 1:00 OFF
Row 
5 x 2:30 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
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