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).

Friday 4-8-11

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds for time...
10 Burpees
15 Swings (men 50 lbs, women 30 lbs)
20 Wall Ball (use a heavy medicine ball)


Endurance:
Pick a mode
Swim 3 x 300 meters (2 min rest)
Bike 3 x 5 miles (3 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1000 meters (2 min rest)
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Thursday 4-7-11

Skill Practice:
Deadlift
7 x 7 reps (try to maintain the same weight for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)


Strength & Conditioning:
Rest Day


Endurance:
Swim - 1200 meters
Bike - 10 miles
Run - 5 miles
Row - 5000 meters
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Wednesday 4-6-11

Skill Practice:
Push Press
7,7,5,5,3,3 (try to increase the the weight each set)
Pullups
3 x max reps (2 minute recoveries)


Strength & Conditioning:
4 Rounds for time...
Row 500 meters
21 2DB Thrusters (men 30 lbs, women 20 lbs)
15 Pike Situps
9 Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 min ON, 1 min OFF, 2 min ON, 1 min OFF, 3 min ON, 1 min OFF
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Tuesday 4-5-11

Skill Practice:
Front Squat
7,7,5,5,3,3 (increase the weight each set)


Strength & Conditioning:
As Many Rounds Possible: 20 minutes
9 Deadlifts (men 100 lbs, women 75 lbs)
12 Pushups
15 Box Jumps


Endurance:
Rest Day
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Monday 4-4-11

Skill Practice:
Rest Day


Strength & Conditioning:
For time...
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
21 SDHP (men 80 lbs, women 55 lbs)
Run 400 meters
21 SDHP (men 80 lbs, women 55 lbs)
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters


Endurance:
Pick a mode...
Swim 800 meters
Bike 6 miles
Run 2 miles
Row 3000 meters
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Sunday 4-3-11

Rest Day
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Saturday 4-2-11

Skill Practice:
Sumo Deadlift High Pull
5 x 5 reps (try to maintain the same weight for all five sets)


Strength & Conditioning:
10 Rounds for time...
5 Burpees
10 Hangining Knees-2-Elbow
15 Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds for time...
40 seconds ON, 20 seconds OFF
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