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 12-11-16

Rest and Recover
But if you missed a few days during the week...

Skill & Strength:
20 min to build to a heavy complex:
1 Hang Clean + 1 Jerk + 1 Clean + 1 Jerk 

Conditioning:
3 Rounds:
Run 200 meters
10 HSPU
10 Front Squats – 135/95 lbs
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Saturday 12-10-16

Skill & Strength:
3 Rounds...
1 min Hollow Rocks
1 min Superman
1 min Plank

Conditioning:
3 Rounds…
50 Air Squat 
10 C2B Pullups
10 Hang Power Clean + Jerk – 115/75 lbs
*Every 2:00
RX: 5 Buprees; 
MOD: 3 Burpees (RX start w/ burpees)
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Friday 12-9-16

Mobility:
Hip Flexor, Calves, Forams

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

Conditioning:
4:00 ON, 1:00 OFF
5:00 ON, 1:00 OFF
6:00 ON. 
30 Situps
20 steps OH Lunges – 45/25 lbs 
20 Swings – 70/53 lbs
30/21 calorie Row 
*restart where you left off

Endurance:
Pick a mode: 
Swim, Bike, Run, Row 
3 sets of:
6:00 ON, 1:30 OFF 

Olympic Lifting Technique:
5-7 sets: 
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 12-8-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) Press From the Kneeling position
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning: 
3 rounds: 15:00 cap
Run 300 meters 
15 OHS – 135/95 lbs
15 Ring Dips 

Endurance: 
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance 
5-7 x 2-3 reps
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Wednesday 12-7-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps 
TGU
2-3 x 3-5 reps each side 
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
5:00 AMRAP:
1 Squat Clean – 165/110 lbs
1 Jerk – 165/110 lbs
Rest 3:00
8:00 AMRAP:
5 Pullups
10 Pushups 
15 Squats
30 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 12-6-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Weighted Ring Dips
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side 
Then,
Front Squat
5 x 5 reps

Conditioning:
5 Rounds: 17:00 cap
8 Deadlifts – 245/165 lbs
8 Burpees-Box Jumps 
Shuttle 25-50-25 meters

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps
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