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 1-4-13

FRIDAY FINISHER:
"Spirit ... has fifty times the strength and staying power of brawn and muscle." -Unknown


Skill & Strength:
Russian Twist
3 x 20 reps
Dips
3 x Max Reps (1:00 recovery)


Conditioning:
3 x 5 min ON, 1:00 OFF
30 Sit-ups
20 Lunges
10 push-ups


Endurance:
Pick a mode - Swim, Bike. Run, Row
10 rounds - Max Distance
1 minute ON, 0:30 OFF
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Thursday 1-3-13

Skill & Strength:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Push-ups
3 x 1 minute - Max Reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
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Wednesday 1-2-13

Skill & Strength:
Back Squats
7,5,5,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)


Conditioning:
3 rounds for time...
15 Push Press (men 75 lbs, women 50 lbs)
12 Knees-2-Elbow
9 Burpees


Endurance:
Rest Day
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Tuesday 1-1-13

Skill & Strength:
Rest Day


Conditioning:
5 Rounds or time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Box Jumps


Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
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Monday 12-31-12

MONDAY MOJO:
"Difficulties are there to make us better, not bitter." - Dan Reeves


Skill & Strength:
Cleans
8 x 2 reps (maintain the same weight for all eight sets)


Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
1 minute ON, 1:30 OFF
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Sunday 12-30-12

Rest Day
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Saturday 12-29-12

Skill & Strength:
Front Squats
5,5,5,5,5 (increase the weight each set)
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
30-20-20-10 reps
SDHP (men 85 lbs, women 55 lbs)
Push-ups
Plyo lunge (15/15; 10/10; 10/10; 5/5)
Row (calories)

Endurance:
Rest Day
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