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 1-2-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
SL Step-ups w/ DBs
3-4 x 8-12 reps each side
Good Mornings
3-4 x 10-12 reps
Back Squats
4-5 x 6-9 reps

Conditioning:
Complete AMRAP: 12 minutes...
6 Strict Handstand Push-Ups (MOD: 3/2 Wall Walks)
9 Ring Dips
12 Toes to Bar
15/12 Calorie Row

Endurance:
Pick ONE mode and perform...
Swim
5 x 3:00 ON, 1:00 OFF
Bike
5 x 5:00 ON, 1:00 OFF
Run
5 x 4:00 ON, 1:00 OFF
Row
5 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Grip (rear rack) Push Press
3-5 x 4-6 reps
Overhead Squat
3-5 x 5-7 reps
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