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).

Saturday 3-7-15

3 rounds for time...
50 Situps
400 meter run
30 Wall Ball
20 Swings - 53/35 lbs
10 "high" box jump overs
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Friday 3-6-15

Handstand (Pushups or holds is fine)
3 x 3-7 reps or 20-40 second holds
Single Leg Deadlift
3 x 10-12 each leg

Conditioning:
Thrusters - 95/65 lbs
Toes-2-bar

Endurance:
Run, Row, Bike, Swim
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON

OLY lifting technique:
Hang Squat Snatch
3 x 3-5 reps
Hang Clean
3 x 3-5 reps

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Thursday 3-5-15

Skill & Strength:
TGU (Turkish Get Up)
2 x 3-5 reps each side
Deadlifts
3 x 7 reps

Skill & Strength:
2 rounds...
Row 1000 or Run 800
50 situps
40 steps OH Lunge - 45/25 lbs
30 squat jumps
20 Burpees
10 Pushups

Endurance:
Rest Day

Olympic Lifting Technique:
2-position pause snatch pull (pause in hang position)
3 x 3 reps
3 position pause clean pull (pause just off floor, hang and power position)
3 x 3 reps
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Wednesday 3-4-15

Skill & Strength:
X-symmetry 
2-3 x 7-10 each 
Coosak Squats 
3 x 7-10 each side
Side Plank
3 x max time (alternate)

Conditioning:
"Weakness Wednesday" 
Emom: 20 minutes 
Goat 1: (barbell or KB movement) 
Goat 2: (gymnastic or body weight movement) 

Endurance:
Row 1000
Run 800
Row 1000

Olympic lifting technique:
Rest Day


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Tuesday 3-3-15


Skill & Strength:
Floor Wipers
3 x 12-15 each side 
Back Squats
Build to 1 or 2 rep max 

Conditioning:
3 rounds...
Run 400 meters
15 Deadlifts - 225/155 lbs
30 Wall Ball

Endurance: 
Rest Day 

Olympic Lifting Technique: 
Bent-over-rows 
3 x 10-12 reps 
Romanian Deadlifts 
3 x 10-12 reps
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Monday 3-2-15

Skill & Strength: 
Toes-2-Bar 
3 x Max reps (2:00 recovery) 
Step-ups 
3 x 8-10 each leg 

Conditioning: 
3 Rounds... 
10/7 Strict Pullups 
15 Swings - 53/35 lbs 
15/11 Ring Dips 
7 Front Squats - 185/125 lbs 

Endurance: 
Run, Row, Bike, Swim 
5 sets of... 
5:00 ON, 2:00 OFF 
Max Distance 

Olympic Lifting Technique: 
Snatch Balance 
7 x 2 reps 
Jerks 
7 x 1 reps
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Sunday 3-1-15

Rest Day 
Or 
Active recovery day: swim, bike, run, row, stretch, and play
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