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 12-1-10

Skill Practice:
Rest Day


Strength & Conditioning:
For time...
Deadlifts (men 115 lbs, some 85 lbs)
Handstand Pushups
* scale the weight as needed for deadlifts
** handstand pushups can be performed with feet on risers, body is inverted


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds of...
1 min ON, 30 sec OFF
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Tuesday 11-30-10

Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken, rest as needed)


Strength & Conditioning:
Rest Day


Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
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Monday 11-29-10

Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep it the same for all 5 sets of 5 reps)
Weighted Situps
3 x 15 reps (use as heavy a weight as possible, but each set is performed unbroken)


Strength & Conditioning:
5 Rounds for time...
5 Burpees
20 Steps of Lunges
5 Long Jumps
*This is a fast workout!


Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 30 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON, 1 min OFF
2 min ON, 30 sec OFF
3 min ON, 1 min OFF
4 min ON.


"There are two ways to face the future. One way is with apprehension; the other is with anticipation." - Jim Rohn
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Sunday 11-28-10

Rest Day


"Enjoy where you are, on the way to where you're going." - Joyce Meyer
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Saturday 11-27-10

Skill Practice:
Rest Day


Strength & Conditioning:
For time...
21-15-9
Thrusters (men 85lbs, women 55lbs)
Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
"Lactate Threshold"
5 min ON, 2:30 Off
6 min ON, 3:00 Off
7 min ON.


"Water your dreams with motivation and it will grow into reality." - Felix Opaleye
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Friday 11-26-10

Skill Practice:
Bench Press!
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 30 reps (try to perform each set unbroken)


Strength & Conditioning:
Rest Day


Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 5000 meters


"It's never too late to start something great" - Annonymous
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Thrusday 11-25-10

Skill Practice:
Deadlift
7,7,5,5,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min rest)


Strength & Conditioning:
4 Rounds for time...
11 Burpees
25 Squats
10 SDHP (men 75 lbs, women 55 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
"Tabata"
10 Rounds of...
20 seconds ON, 10 seconds OFF
Max efforts!


"Train hard. Triumph doesn't come easy." - Kiplimo Chemirmir
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