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).

Tuesday 3-6-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform set unbroken and with weight if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and with weight if possible)


Conditioning:
5 rounds for time...
12 Front Squats (men 135 lbs, women 95 lbs)
12 Dips


Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
6 min ON, 2:00 OFF
Posted by at 1 comment:

Monday 3-5-12

Skill & Strength:
Thrusters
5RM - (work your way up to the highest possible weight for five unbroken reps)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 25 meters (0:30 rest)
Bike 10 x 1k (0:30 rest)
Run 10 x 300 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
Posted by at No comments:

Sunday 3-4-12

Rest Day
Posted by at No comments:

Saturday 3-3-11

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Row 500 or Bike 800 miles
21 front Squats (men 100 lbs, women 75 lbs)
12 push Press (men 100 lbs, women 75 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Posted by at 2 comments:

Friday 3-2-12

Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)


Conditioning:
4 Rounds for time...
20 Deadlifts (men 135 lbs, women 95 lbs)
15 DB Thrusters (men 25 lbs, women 15 lbs)
Handstand hold - max time


Endurance:
Pick a mode...
Swim 4 x 300 meters (2:00 rest)
Bike 4 x 3 miles (2:00 rest)
Run 4 x 1200 meters (2:00 rest)
Row 4 x 1000 meters (2:00 rest)
Posted by at 2 comments:

Thursday 3-1-12

Skill & Strength:
Pullups
3 x max reps (2:00 recovery)
Pushups
3 x max reps (2:00 recovery)
Side Plank
3 x max time (0:45 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 0:30 OFF
Posted by at No comments:

Monday 3-12-12

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


Conditioning:
4 Rounds for time...
10 Swings (men 60 lbs, women 40 lbs)
20 Pushups
30 Squats
Run 400 meters


Endurance:
Rest Day
Posted by at No comments:
Subscribe to: Posts (Atom)