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).

Friday 4-14-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Plyo Push-ups
2-3 x 7-12 reps (unborken or weighted) 
Pike Sit-ups 
2-3 x 15-20 reps
Pistols 
3-4 x 5-7 reps 

Conditioning:
For Time...
Run 400 meters
30 Wall Ball
20 V-ups 
40 KB Russian Swings
20 V-ups
30 Wall Ball
Run 400 meters

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
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Thursday 4-13-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
2DB Skull Crushers
2-3 x 10-12 reps each side
(SA) DB Row
2-3 x 10-12 reps each side 
(SA) DB Split Snatch (leg on the weighted side entends back)
2-3 x 5-8 reps each side 

Conditioning:
3 rounds for time...
Row 500 meters
20 steps OH Lunges - 45/25 lbs
10 Burpees
50 double Unders

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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Wednesday 4-12-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
3:00 ON, 1:00 OFF
4:00 ON, 1:00 OFF
5:00 ON. 
5 HSPU
7 Pull-ups
9 Hanging Knees-2-Elbow
12 Box Jumps - 24/20

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 4-11-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
Windmills
2-3 x 8-12 reps each side
Alt. (SL) Toes-2-Bar
2-3 x 8-10 each leg
Alt. Curtesy Lunge w/ alt. DB curl
3-4 x 8-10 reps each side
 
Conditioning:
AMRAP: 15 minutes
30 Plyo Skaters (15L/15R)
20 Wall Ball - 20/14 lbs
10 Burpees

Endurance: 
Rest Day

Olympic Lifting Training: (Snatch technique) 
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps) 
*Pause for 2 seconds in catch position
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Monday 4-10-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB (SL) Deadlift
2-3 x 8-12 reps each side
Landmines
2-3 x 7-10 reps each side
Front Squats
3-4 x 3-5

Conditioning:
AMRAP: 10 minutes 
7 SDHP - 95/65 lbs
15 Swings - 53/35 lbs
30 Double Unders

Endurance:
Pick ONE mode and perform...
Swim 
3 x 4:00 ON, 1:00 OFF
Bike 
3 x 6:00 ON, 1:00 OFF 
Run 
3 x 5:00 ON, 1:00 OFF
Row 
3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Snatch Grip Dealift
3-5 x 3-4 reps
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Sunday 4-9-17

Skill & Strength:
7-10 sets...
1 Push Press + 1 Front Squats + 1 Squat Jerk
*stay light and develop good technique

Conditioning:
3 rounds for time...
Run 400 meters
50 Squats (air squat)
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Saturday 4-8-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk
50' DBL DB Unbalanced Carry each variation (1 hand Front Rack, 1 hand Overhead)
50' Bear Crawl

Conditioning:
3 cycles of...
5:00 ON, 1:30 OFF
15 Box Jumps - 24/20
10 each (SA) DB Snatch - 50/35 lbs
5 Strict/ Weighted Pull-ups - 50/35 lbs (mod: negatives)
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