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).

Monday 12-12-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Pull-ups
2-3 x Max Reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
8:00 Cap Ladder up x 3 reps each round 
Power Snatch – 75/55 lbs (goal is to be efficient with light weight and maintain rhythm w/ breaths
Pullups (don’t tear your hands)
Box Jump Overs – 24/20”

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

Olympic Lifting Technique: 
5-7 sets of: 
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
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