For today, I decided to explain what the thought process is behind the programming from this site, just to make it known for every one. First off, it is not very complicated, at all. Pretty simple and to the point. I think as long as you are hitting specific skills on a weekly basis, plus hitting a wide variety of exercises during conditionings, that is about all you need. Opinions differ, but to prepare for the unknown and random workouts thrown out in competition, you have to be hitting everything- weaknesses, strengths, heavy weight, bodyweight, gymnastics, running, rowing, anything that could possibly show up in a competition. Plus, hitting short conditionings, long conditionings, and everything in between. There is no complicated template in my opinion. If it works for you, go with it. If it doesn't, change it up. Don't think you are attacking a weakness by hitting it every day. Hit it a few times per week. If you want to substitute an exercise for another, do it. Its your training, this is just here for ideas for you. If you want to personalize it a bit more, go ahead. If you think the program as written is working for you, then hit it as written. It has worked for people in the past. Have fun training, this isn't a job, its a competitive hobby. Enjoy it. If you are not having fun, take some time off. Training is way too hard to not enjoy.
all BRIDS- A, B, E and F.
choose- C or D.
A. warm up.
every 2:00 x 3 sets.
250m row.
light clean complex (from part B).
B. olympic lifting.
5x1 clean complex. rest 1:30.
(power clean + full clean + lo-hang clean + hi-hang clean).
C. strength.
3x8 front squats (perform at 55-60% of 1RM).
*sprint 200m after each set.
*rest 2:00 between sets.
D. gymnastics/extra conditioning.
3 sets, rest 1:30 between sets.
10 bar dips (attempt strict).
10 push ups.
200m sprint.
E. conditioning.
21-15-9.
handstand push ups.
overhead squats 115#/75#.
pull ups.
F. accessory work.
mobility.
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