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).

Wednesday 2-8-12

Skill & Strength:
Front Squats
5,5,5,5,5,5


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 1:00 OFF
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Tuesday 2-7-12

Skill & Strength:
Deadlifts
6 x 5 Reps (maintain heaviest weight possible for all six sets)
Dips
3 x max reps (1:00 recovery)


Conditioning:
AMRAP: 15 minutes
20 steps of Lunges (10R/10L)
7 Pullups
12 Thrusters (men 65 lbs, women 45 lbs)
12 hanging knees-2-elbow


Endurance:
Rest Day

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Monday 2-6-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
10 Pullups
20 Pushups
30 Situps
40 Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
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Sunday 2-5-12

Rest Day
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Saturday 2-4-12

Skill & Strength:
Push Press
5 x 7 reps (maintain the highest load possible for all five sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 100 meters (30 second rest)
Bike 10 x 1k (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 10 x 250 meters (30 second rest)
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Friday 2-3-12

Skill & Strength:
pushup
3 x Max Reps (90 second recovery)
Side plank
3 x Max Time (60 second recovery)


Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 55 lbs
10 Hang Power Cleans
5 Push Press


Endurance:
Rest Day
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Thursday 2-2-12

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 20 minutes
Row 750 meter
50 double unders or 150 singles (jump rope)
21 swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode - swim, bike, run, row
20 minute time trial
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