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).

Tuesday 4-7-15

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Single Arm (SA) DB Bench Press
2-3 x 7-10 reps each arm
Alternate: 3 rounds...
30 sec Hollow rocks (0:30 rest)
1 min superman hold (1:00 rest)
Then,
Front Squat
5 x 3 reps

Conditioning:
3 rounds...
Run 800 meters
50 Situps
15 OHS (men 95 lbs, women 65 lbs)

Endurance:
Rest Day

OLT:
Good mornings
3 x 8 reps
Bent-over-Rows
5 x 5 reps

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Monday 4-6-15

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Toes-2-Bar
2-3 x Max Reps (2:00 recovery)
Stepups
3-4 x 8-12 reps each

Conditioning:
5 rounds...
8 Thrusters - 95/65 lbs
10/7 Pullups
12 Box Jumps

Endurance:
Pick a mode...
Swim 5 x 200 meters (1:00 recovery)
Bike 5 x 800 meters (1:00 recovery)
Run 5 x 400 meters (1:00 recovery)
Row 5 x 500 meters (1:00 recovery)

OLT:
Jerks 7 x 2 reps
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Sunday 4-5-15

Rest Day
or
Active Recovery: Swim, Bike, Run, Row, and play
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Saturday 4-4-15

Conditioning:
A. 20 Skaters (10L/10R)
B. 10 SDHP - 70/53 lbs
C. 10/7 Pushups
D. 10 Box Jumps - 24/20
E. 6 OHS - 95/65 lbs
F. 6 OH Lunges (3L/3R) - 95/65 lbs

*RX is...
Emom: 21 minute (7 rounds...)
Minute 1 - A+B
Minute 2 - C+D
Minute 3 - E+F

**Modified is...
AMRAP: 21 minutes
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Friday 4-3-15

Skill & Strength:
Pushups w/ "T" rotations
2-3 x 12-20 reps
Single Leg (SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
21-15-9 reps…
Cleans – 135/95 lbs
Ring Dips
Straight into…
30-20-10 reps…
Plyo Lunge
Situps

Endurance:
Pick a mode: Swim, Bike, Run, Row 6 sets of...
3:00 ON, 1:00 OFF
Max Distance

OLT:
Snatch Grip Deadlift
5 x 3 reps
3-position Pause Clean Pull (Just off floor, Hang, Power)
4 x 3 reps
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Thursday 4-2-15

Skill & Strength:
DB Rows
2-3 x 8-10 reps
Snatch Grip Deadlifts
5 x 3 reps

Conditioning:
4 Rounds...
Run 400 meters
15 Swings - 53/35 lbs
15 Toes-2-Bar

Endurance:
Rest Day

OLT:
Hang Snatch
5 x 3 reps
Hang Cleans
5 x 3 reps
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Wednesday 4-1-15

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:
For time...
Row 2000 meters
Airdyne 2 miles or Bike 5 miles
Run 2 miles

Olympic lifting technique:
Rest Day
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