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 7-06-12

Skill & Strength:
Push Press
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
2 x max time (alternate)


Conditioning:
3 rounds for time...
Run 800 meters
50 situps
50 Hip Extensions


Endurance:
Rest Day
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Thursday 7-05-12

Skill & Strength:
Rest Day


Conditioning:
21-15-9 for time...
Cleans (men 115 lbs, women 75 lbs)
Dips
Burpees


Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
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Wednesday 7-04-12

Skill & Strength:
Back Squats
7 x 5 reps (maintain the highest possible load for all seven sets)


Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups


Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
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Tuesday 7-03-12

Skill & Strength:
Weighted Step-ups
4 x 6 each
Ghd Situps
3 x 20 reps
Hip extensions
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
15 rounds
1 minute ON, 1:00 OFF
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Monday 7-02-12

Skill & Strength:
OH Squats
2,2,2,2,2,2,2,2 (Try to increase the weight each set for all eight sets)
Tabata Situps: 20 sec ON, 10 sec OFF x 8 rounds


Conditioning:
4 Rounds or time...
Run 400 meters
20 Burpees
Row 500 meters


Endurance:
Rest Day
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Sunday 7-01-12

Rest Day
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Saturday 6-30-12

Skill & Strength:
Weighted Step Ups
4 x 6 each
Pullups
3 x 8
Dips
3 x 8


Conditioning:
3 rounds of...
Bike 1 mile
50 situps
35 Swings - 30 lbs
20 mountain climbers


Endurance:
Pick a mode...
3 rounds...
Swim
200 meters, 0:30 rest
400 meters, 1:00 rest
Bike
1 mile, 0:30 rest
2 mile, 1:00 rest
Run
400 meters, 0:30 rest
800 meters, 1:00 rest
Row
500 meters, 0:30 rest
1k, 1:00 rest
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