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 12-14-16

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: 
For Time: 17:00 cap 
Run 300 meters 
15 Deadlifts – 225/155 lbs 
15 HSPU 
Run 200 meters 
12 Deadlifts – 255/ 170 lbs 
12 HSPU 
Run 100 meters 
9 Deadlifts – 275/185 lbs 
9 HSPU

Endurance: 
Pick a mode: Swim, Bike, Run, Row 
Max Distance 
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day
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