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 10-31-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength
(SA) DB Row
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
“Amanda”
9-7-5 reps…
Muscle-up (Mod: is C2B Pullups & Dips) 
Squat Snatch – 135/95 lbs

Endurance:
Pick ONE mode and perform...
Swim
5 x 250 meters
Bike
5 x 2 miles
Run
5 x 800 meters
Row
5 x 900 meters

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
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Monday Motivation

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Sunday 10-30-16

Rest Day.
Mobilize and stretch. 
Relax, Recover, and get ready for another week.

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Saturday 10-29-16

station a:
4:00 AMRAP
25 Heavy Swings – 70/53 lbs
25 Wall Ball

station b:
4:00 AMRAP
25 Deadlifts – 185/125 lbs
25 Wall Ball

station c:
4:00 AMRAP
25 Burpee-Box Jump overs
25 Wall Ball

station d:
For Time (chipper)
25 Heavy Swings
25 Deadlifts
25 Burpee-Box Jump Overs
25 Wall Ball 

*Athletes complete station a-c once, in any order.
There is a one minute rest between each station. 
**Everyone does station d together starting at minute 15:00
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Friday 10-28-16

Mobility:
Hip Flexor, Calves, Forarm

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

Conditioning:
4 cycles…
4:00 ON, 1:00 OFF
10 KB Snatch L – 53/35 lbs
10 KB Thruster L – 53/35 lbs
20 Plyo Lunge
10 KB Snatch R
10 KB Thruster R
20-40-20 Shuttle Run

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 10-27-16

Mobility:
Chest, Hips, Adductors

Skill & Strength:
2DB Skull Crushers
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:
4 Rounds: 17:00
9 Hang Clean + Jerk – 95/65 lbs
12 Toes-2-Bar
15 Box Jumps
50” Bear Crawl 

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Grip Deadlift
5-7 x 2-3 reps
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Wednesday 10-26-16

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:
3 cycles: 
5:00 ON, 1:00 OFF
50 Double Unders
40 Wall Ball
30 Situps
20 Deadlifts – 225/155 lbs 
10 Burpees
*restart where you left off

Endurance: 
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF 
7:00 ON. 

Olympic Lifting Technique:
Rest Day
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