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).

Thursday 1-19-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 
Cable or DB Flys 
3-4 x 10-12 reps 
Alt DB or KB SOTS Press 
3-4 x 7-10 reps each side
(SA) DB Row (Knee on bench)
3-4 x 10-15 reps each side

Conditioning: 
For Time...
Row 1000 or Run 800 meters
50 Step-ups w/ DBs at your side (25L/25R) - 30/20 lbs
25 Clean an Jerks - 165/110 lbs 

Endurance: 
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory) 
Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)
4-5 x 3-5 reps
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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