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).

Wednesday 11-1-17

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:
AMRAP: 15 minutes
12 Power Cleans - 115/80 lbs
25 Double Unders
12 Toes-2-Bar
25 Double Unders

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 10-31-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups w/ DBs
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
5 Rounds:
Run 400 meters
12 Hang Clean and Jerk - 95/65 lbs

Endurance:
Rest Day

Olympic Lifting Training: (Clean technique)
6-10 sets...(build to a heavy set)
Power Clean 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 10-30-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
2-3 x 8-12 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Box Squats
3-4 x 3-5

Conditioning:
4 rounds of:
21 Russian KB Swings - 70/53 lbs
50 Double Unders 
*every 90 seconds - 3 Burpees

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
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Sunday 10-29-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
For time:
Row 30 Cals
30 Box Jumps
30 Wall Ball
30 Toes-2-Bar
30 Wall Ball
30 box jumps
Row 30 Cals 
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Saturday 10-28-17

Skill & Strength:
EMOM: 7 minutes
3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:
For time...
Row 1000 meters
Then,
50 Burpees 
35 Hang Squat Cleans - 95/65 lbs
20 OHS - 95/65 lbs
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Friday 10-27-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Dips
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls
3-4 x 5-10 reps 

Conditioning:
3 rounds:
Row 500 meters
15 Ring Dips
15 Power Cleans - 115/80 lbs

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 10-26-17

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:
EMOM: 24 minutes 
Min 1: 4 Burpees + 20 Double Unders
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl Hang Squat Cleans - 50/35 lbs

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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