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).

Thursday 6-30-16

Mobility:
Chest, Hips, Adductors

Skill & Strength:
(SA) DB Row 
2-3 x 10-15
KB Fig. 8s 
2-3 x 12-20 reps each side
Hang Power Clean + Front Squat
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps (17:00 Time Cap)
Power Snatch – 95/65 lbs
Burpees
Knees-2-Elbow 

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 6-29-16

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 
Kussack Squats 
2-3 x 5-8 reps each side 

Conditioning:
AMRAP: 15 minutes 
21 Wall Ball 
15 KB Swings – 70/53 lbs 
21 Box Jumps – 24/20 
15 Pull-ups

Endurance:
4 Rounds...
Row 800 meters 
Run 800 meters

Olympic Lifting Technique: 
Rest Day
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Tuesday 6-28-16

Mobility:
Biceps, Traps, IT bands 

Skill & Strength:
(SA) Press 
2-3 x 7-10 reps; 30-1:00 holds
Floor Wipers
2-3 x 10-15 reps each side
Then,
Back Squat
Every 90 sec X 2 reps - Tempo 42x1 

Conditioning:
5 sets:
3:00 ON, 1:00 OFF
15 Deadlifts – 165/115 lbs
12 Toes-2-Bar
9 KB Snatches (9L/9R) – 53/35 lbs
50’ Long Jumps
*restart where you left off. 

Endurance:
Rest Day 

Olympic Lifting Training: 
BB Rollout 
5 x 5-7 reps
BB Bent-Over-Row
5 x 5-7 reps
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Monday 6-27-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Toes-2-Bar 
2-3 x 10-15 reps 
Landmines 
2-3 x 10-15 reps each side 
Step-ups 
2-3 x 6-10 reps each side 

Conditioning: 
For Time: 
21-15-9 reps
Front Squats – 135/95 lbs
Double Unders x2
Dips
Situps x2

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

Olympic Lifting Technique:
5-7 sets of:
1 Power Snatch + 1 Hang Squat Snatch + 2 OHS
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Monday Motivation

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Sunday 6-26-16

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 6-25-16

Skill & Strength:
7-10 bb rollouts 
5-8 candlestick roll to standing 

Conditioning:
3 rounds... 
15 box jumps 
12 front squats - 155/105 lbs 
9 hang power clean - 155/105 lbs 
5/3 muscle-up (mod is 9/6 strict Pullups) 
*row 21/15 Cals between rounds.
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