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 6-10-13

Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 ON, 2:00 OFF
Bike 3 x 9:00 ON, 3:00 OFF
Run 3 x 8:00 ON, 2:00 OFF
Row 3 x 8:00 ON, 2:00 OFF

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Sunday 6-9-13

Rest Day
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Saturday 6-8-13

Skill & Strength:
Rest Day


Conditioning:
3 x 6 Min ON, 2:00 OFF
Run 400 meters
21 Box Jumps
12 Hanging Knees-2-elbow


Endurance:
Pick a mode - Swim, Bike, Run, Row
30 Minutes Time Trial
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Friday 6-7-13

Skill & Strength:
Back Squats
3,3,3,3,3 (try to increase the load each set)


Conditioning:
21-15-15-9 reps for time...
Thrusters (men 75 lbs, women 55 lbs)
Swings (men 50 lbs, women 35 lbs)
Pull-ups


Endurance:
Pick a mode...
Swim 10 x 1 min ON, 1:00 OFF
Bike 10 x 2 min ON, 1:00 OFF
Run 10 x 90 sec ON, 1:00 OFF
Row 10 x 75 sec ON, 1:00 OFF
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Thursday 6-6-13

Skill & Strength:
Clean pulls
7 x 3 reps (maintain the highest load possible for all seven sets of three - 1:00 recovery)
Ghd Sit-ups
3 x 20 reps
Hip Extension
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 5 min ON, 1:00 OFF
Bike 4 x 8 min ON, 2:00 OFF
Run 4 x 7 min ON, 1:39 OFF
Row 5 x 5 min ON, 1:00 OFF
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Wednesday 6-5-13

Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set of five)
Hanging knees-2-elbow
3 x max reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
Row 500 meters


Endurance:
Rest Day
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Tuesday 6-4-13

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
10 Burpees
20 Box Jumps
10 pull-ups
30 Squats


Endurance:
Pick a mode...
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 4k
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Monday 6-3-13

Skill & Strength: 
Back Squats 
5,5,5,5,5 (try to increase the weight each set of five) 
Situps 3 x 1:00 - Max reps (1:00 recovery) 


 Conditioning: 
21-15-15-9 reps for time... 
Thrusters (men 75 lbs, women 50 lbs) 
Swings (men 50 lbs, women 35 lbs) 
Hanging Knees-2-elbow 


 Endurance: 
Pick a mode - Swim, Bike, Run, Row 
3 min ON, 1:00 OFF 
6 min ON, 2:00 OFF 
9 min ON.
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Back in Action

Sorry for the absence guys. We are back in action. Here we go....
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