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 Motivation

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Sunday 6-5-16

Recovery Day:
Stretch and mobilize.
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work. 
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Saturday 6-4-16

"Darwin"
Every Min, On the Min:
A.
Push Press X 1 reps - 135/85 lbs
*add 10/5 lbs every minute until failure
**Once you fail switch to "B"
B.
Front Squats X 1 rep 
*continues from where you failed on Push Press
**when you fail a heavy Front squat move to "C"
C.
Wall Ball X 20 reps (7 min max)
*if you fail to get 20 reps in the minute or athlete competes all 7 minutes move to "D"
D.
Strict Pull-ups X 9/6 reps (7 min max)
*if you fail to get 9/6 reps or 7 minutes pass athlete is finished

Goal is to work for as long as possible 

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Friday 6-3-16

Mobility:
Hip Flexor, Calves, Forarm

Skill & Strength:
Strict Pull-ups
2-3 x Max Reps (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts 
3-4 x 10-15 reps

Conditioning:
4 cycles of:
3:00 ON, 1:00 OFF
10 HSPU
20 Swings – 53/35 lbs
10 Hang Squat Cleans – 135/95 lbs 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 6-2-16

Mobility:
Chest, Hips, Adductors 

Skill & Strength:
(SA) DB Row
2-3 x 10-15 (2:00 recovery) 
Floor Wipers 
2-3 x 12-20 reps each side
Power Snatch
3-4 x 1.1.1 reps (10 second between reps)

Conditioning:
4 Rounds: 17:00 cap
12 OHS – 115/95 lbs
12 Burpee-over-bar
15 GHD Situps (21 abmat Situps)
2/1 Rope Climbs 

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps 
 Hang Squat Clean
5-7 x 2-3 reps
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Wednesday 6-1-16

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
Strict Dips
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side

Conditioning:
3 Cycles of: 
5:00 ON, 1:00 OFF
Row 20/15 Calories
12 Toes-2-Bar
20 steps Front Rack Lunges (10L/10R) – 95/65 lbs
12 Hang Power Snatch – 95/65 lbs
*start on any station, restart exactly where you left off

Endurance:
2 Rounds:
Row 1000 meters 
Run 800 meters

Olympic Lifting Technique:
Rest Day
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Monthly Inspiration: June

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