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).

Sunday 12-6-15

Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week.
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Saturday 12-5-15

A. 
Every 1:30, for 5 set:
1 pause Jerk (pause for 2 sec in dip and 1 sec in receiving position)
Immediately into...
Every 1:30, for 5 sets:
1 Split jerk
B.
4 rounds...(15 min cap)
Run 400 meters
21 Swings - 53/35 lbs
15 Toes-2-Bar
C.
AMRAP: 9 minutes
Max Reps - clean and jerk - 80% max
*penalty - the rep you miss is the number of Burpees you have to complete before continuing.
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Friday 12-4-15

Mobility:
Hip Flexor, Calves, Forarms

Skill & Strength:
DB Rows
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Bulgarian Squats
3-4 x 10-15 reps 

Conditioning:
15-12-9-6 reps
Power Clean – 155/105 lbs
Toes-2-Bar
Push Jerks
Box Jumps Overs

Endurance:
Pick ONE mode: Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF

OLT:
5 sets of...
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 12-3-15

Mobility:
Chest, hips, Adductors

Skill & Strength:
Alt 1-Arm Bench Press
2-3 x 8-10 reps each side
Floor Wipers
2-3 x 12-20 reps each side
Sumo Deadlifts
3-5 x 5 reps

Conditioning:
3 sets of…
5:00 ON, 1:00 OFF
10 each 1-Arm KB Clean and Jerks – 53/35 lbs
20 KB Swings - 53/35 lbs
30 Situps
40 Skaters (20L/20R)
*restart where you left off

Endurance:
Rest Day

OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
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Wednesday 12-2-15

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
Ab wheel or Inch Worms
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Pistols
2-3 x 5-8 reps each side

Conditioning:
"Weakness Wednesday"
3-5 Rounds...
Goat 1: (barbell or KB movement) 7-15 reps
Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:
For Time...
Run 1 mile
Row 2000 meters
Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:
Rest Day
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Tuesday 12-1-15

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Dips
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Front Squats
5 reps @ 75-80%
2 x 3 reps @ 85-90%
3 x 2 reps @ 95-100%

Conditioning:
4 Rounds for time...
12 C2B Pullups
12 Front Squats – 165/110 lbs
12 Burpees

Endurance:
Rest Day

OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
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Monthly Inspiration: December

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