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 10-31-12

Skill & Strength:
Mobility hips and shoulders
Push Press
5,3,3,2,2,2 (increase the weight each set)
GHD sit-ups
3 x 20 max reps
Hip Extensions
3 x 20 max reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 12-20 x 50 meters (0:15 recovery)
Bike 5-7 x 2k (1.2 miles) - (3:0" recovery)
Run 6-8 x 400 meters (3:00 recovery)
Row 6-8 x 500 meters (3:00 recovery)
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Tuesday 10-30-12

Skill & Strength:
Mobility: shoulder and Neck
Front Squats
5 x 5 reps
Sit-ups
3 x Max reps - 1:00 (1:00 recovery)


Conditioning:
Run 800 meters
Then,
5 rounds for time...
21 Squat Jumps
15 DB Push Press (men 30 lbs, women 15 lbs)
9 hanging knees-2-elbow
Then,
Run 800 meters


Endurance:
Rest Day
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Monday 10-29-12

MONDAY MOJO:
"Motivation is what get you started, Habit is what keeps you going." - Jim Ryun


Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
30 steps of Lunges
20 Pull-ups
20 sit-ups
10 Burpees


Endurance:
Pick a mode - Swim, bike, run row
30 minute time trial
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Sunday 10-28-12

Rest Day
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Saturday 10-27-12

Skill & Strength:
Deadlifts
7 x 3 reps (maintain maximum load, while still maintaining form for all seven sets)
Side Plank
3 x Max Time (alternate)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
7 Rounds...
3 minutes ON, 1:00 OFF
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Friday 10-26-12

FRIDAY FINISHER:
"Pressure can burst a pipe, or make a diamond" - Robert Horry


Skill & Strength:
Front Squats
5,5,5,5,5 (Try to increase the weight each set)
Ghd sit-ups
3 x 20 reps (each set should be unbroken and weighted if possible)


Conditioning:
4 rounds...
1 minute - squats
1 minute - plank: Clockwalks
1 minute - sit-ups
1 minute - skaters
1 minute - slam ball (8-12 lbs)
Rest 1:00


Endurance:
Rest Day
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Thursday 10-25-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
12 Push Press (men 75 lbs, women 40 lbs)
15 Burpees
20 Squat Jumps


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
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