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 1-31-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
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Saturday 1-30-16

Conditioning:
2 Rounds:
3 Hang Squat Cleans (75#/115#)
6 Thrusters (75#/115#)
9 Shoulders-2-OH (75#/115#)
12 Box Jumps
Then…
Run 600 meters
Then…
2 Rounds:
3 Hang Squat Cleans (75#/115#)
6 Thrusters (75#/115#)
9 Shoulders-2-OH (75#/115#)
12 Box Jumps
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Friday 1-29-16

Mobility:
Hip Flexor, Calves, Forarm

Skill & Strength:
1-arm DB Squat Snatch
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps

Conditioning:
3 rounds for time...
9 HSPU
12 Cleans - 115/75 lbs
20 steps OH Lunges - 45/25 lbs
25' Bear Crawl

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 1-28-16

Mobility
Chest, Hips, Adductors

Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Deadlifts
3-5 x 5 reps

Conditioning:
3 rounds for time...
Run 400 meters
21 Swings - 70/53 lbs
12 pull-ups 

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 1-27-16

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
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:
Every 5:00 x 4 sets
For Time: 5:00 cap
9 C2B Pull-ups
15 Burpees
21 Wall Ball

Endurance:
For Time...
Row 1000 meters
Run 1 mile meters (3-6% incline
Row 1000 meters

Olympic Lifting Technique:
Rest Day
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Tuesday 1-26-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Box Squats
5 x 5 reps

Conditioning:
AMRAP: 9 minutes
Ladder up by 2 reps each round
Deadlifts - 255/165 lbs
Burpee-over-bar

Endurance:
Rest Day

OLT:
BB Rollouts
3 x 7 reps
Bent-over-Rows
5 x 5 reps
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Monday 1-25-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Inverted Rows
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-ups
3-4 x 10 reps each side

Conditioning:
4 Rounds: (15:00 cap)
Run 300 meters 
12 Front Squat – 135/95 lbs 
15 Toes-2-Bar

Endurance:
Pick ONE mode:
Swim
4 x 5:00 ON (2:00 OFF)
Bike
4 x 7:00 ON (2:00 OFF)
Run
4 x 8:00 ON (2:00 OFF)
Row 
4 x 7:00 ON (2:00 OFF)

OLT:
5-7 sets of:
3 Back Squats + 1 Snatch Balance
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