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).

Thursday 5-31-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)


Conditioning:
5 rounds for time...
Row 500 meters
12 DB thrusters (men 30 lbs, women 20 lbs)
12 Burpees


Endurance:
Rest Day
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Wednesday 5-30-12

Skill & Strength:
Rest Day


Conditioning:
Run 800 meters or Bike 1 mile
50 pullups
100 pushups
150 squats
Run 800 meters or bike 1 mile
*you can partition the pullups, pushups, and squats however you want)


Endurance:
Pick a mode...
Swim - 1000 meters
Bike - 10 miles
Run - 3 miles
Row - 5k
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Tuesday 5-29-12

Skill & Strength:
Weighted Lunges
3 x 10 steps each Leg (weighted as necessary)
Dips
3 x Max Reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Thrusters (men 85 lbs, Women 60 lbs)
21 Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON.
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Monday 5-28-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load for each set of 5)
Pullups
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Swim 10 x 75 meters (1:00 recovery)
Bike 10 x 400 meters (1:00 recovery)
Run 10 x 300 meters (1:00 recovery)
Row 10 x 250 meters (1:00 recovery)
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Sunday 5-27-12

Rest Day
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Saturday 5-26-12

Skill & Strength:
Rest Day


Conditioning:
50-40-30-20-10 for time...
Jump Rope x 2
Situps


Endurance:
Pick a mode...
Swim 12 minutes
Bike 30 minutes
Run 20 minutes
Row 15 minutes
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Friday 5-25-12

Skill & Strength:
Overhead Squats (OH Squats)
2,2,2,2,2,2,2,2 (try to increase the weight for each of the eight sets)

Conditioning:
3 Rounds for time...
Run 800 meters or Bike 1 mile, or Row 1000 meters
50 situps
50 Hip Extensions


Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 recovery)
Bike 4 x 3 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
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