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 9-30-15

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
Ab wheel or Inch Worms
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Pistols
2-3 x 5-8 reps each side 

Conditioning:
"Weakness Wednesday"
3-5 sets of...
5-7 reps Goat 1: (barbell or KB movement)
5-10 reps Goat 2: (gymnastic or body weight movement)

Endurance:
For Time...
Run 1 mile
Bike 3-7 miles
Run 1 mile (3-6% incline)

Olympic lifting technique:
Rest Day
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Tuesday 9-29-15

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Single Arm Alt Bench Press
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Then,
Front Squats
6 reps @ 65-70%
2 x 5 reps @ 75-80%
3 x 4 reps @ 85-90%

Conditioning:
3 rounds...

50 Situps

50 Lunges


Endurance:

Rest Day


OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
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Monday 9-28-15

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps (2:00 recovery)
Landmines
2-3 x 8-12 reps each side
Stepups
3-4 x 10 reps each side

Conditioning:
3 Rounds...
30 Wall Ball
15 Burpees
15 SDHP - 70/53 lbs
12/15 calories Row
12 Hang Power Snatch (65#/95#)

Endurance:
Pick a mode:
Swim 4 x 3:00 ON (1:00 OFF)
Bike 4 x 5:00 ON (1:00 OFF)
Run 4 x 4:00 ON (1:00 OFF)
Row 4 x 4:00 ON (1:00 OFF)

OLT:
Snatch Balance + OHS
5-7 x 3 reps
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Motivation Monday

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Sunday 9-27-15

Rest Day
or
Active Recovery
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Saturday 9-26-15

Skill: (not for time)
3 rounds...
7-10 BB Rollouts
7-10 Pistols each side 

Conditioning:
For time...
20 Deadlifts - 275/155 lbs
20 Power Cleans - 185/125 lbs
20 Squat Snatches - 135/95 lbs
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Friday 9-25-15

Mobility:
Hip Flexor, Calves, Forarms

Skill & Strength:
Dips
2-3 x 12-20 reps
Windmills
2-3 x 8-12 reps each side 
Single Leg (SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
4 rounds...
5 Burpees
10 OHS - 95/65 lbs
15 Swings - 53/35 lbs
20 Jumping Lunges (10L/10R)

Endurance:
Pick a mode: Swim, Bike, Run, Row
5-7 sets...
3:00 ON, 1:00 OFF

OLT:
Hang Clean + Jerk
5 x 2 reps
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