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 2-1-12

Skill & Strength:
Deadlifts
6 x 5 reps (maintain the greatest load for all six sets)


Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
21 swings (men 50 lbs. women 35 lbs
12 pullups


Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
7 minutes ON. 2 minutes OFF
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Tuesday 1-31-12

Skill & Strength:
Overhead Squats
8 x 2 reps (maintain the heaviest load for all 8 sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (30 sec rest)
Bike 10 x 1k (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 8 x 250 meters (30 second rest)
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Monday 1-30-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken, use weight if necessary)
Hip Extensions
3 x 20 reps (perfrom each set unbroken, use weight if necessary)


Conditioning:
3 Rounds for time...
Run 400 meters
21 Burpees
Row 500 meters


Endurance:
Rest Day
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Sunday 1-29-12

Rest Day
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Saturday 1-28-12

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


Conditioning:
AMRAP: 15 minutes
7 Burpees
7 Overhead Squats (men 75 lbs, women 50 lbs)
7 C2B Pullups (chest to bar)


Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
5 minutes ON, 2:00 OFF
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Friday 1-27-12

Skill & Strength:
Deadlifts
7 x 5 reps (maintain the highest possible load for all seven sets)
GHD Situps
3 x 20 reps (perform all sets unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
10 rounds of...
90 seconds ON, 30 seconds OFF
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Thursday 1-26-12

Skill & Strength:
Push Press
5 x 5 (maintain the same weight for all five sets)

Conditioning:
AMRAP: 20 minutes
Row 500
15 SDHP (men 80 lbs, women 55 lbs)
15 pushups


Endurance:
Rest Day
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