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 1-23-13

Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the loa each set)


Conditioning:
5 rounds for time...
30 steps of lunges
15 pull-ups
7 Burpee - box jumps


Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 0:30 OFF
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Tuesday 1-22-13

Skill & Strength:
Push Press
7,3,3,2,2,2 (try to increase the weight each set)
GHD Sit-ups
3 x 20 reps
Hip Extensions
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
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Monday 1-21-13

Skill & Strength:
Deadlifts
5 x 5 reps


Conditioning:
21-15-15-9 for time...
Push-ups (with a had raise at the bottom of the movement)
Swings (men 50 lbs, women 35 lbs)
Box Jumps
Run 400 meters


Endurance:
Rest Day
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Sunday 1-20-13

Rest Day
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Saturday 1-19-13

Skill & Strength:
Cleans
8 x 2 reps (protect back, maintain good form)


Conditioning:
50-40-30-20-10
Sit-ups
Swings (men 50 lbs, women 35 lbs)
Jump rope x 3 (150, 120, 90, 60, 30 reps)


Endurance:
Pick a mode...
Swim 10 x 1 minute (0:30 OFF)
Bike 10 x 2 minutes (0:30 OFF)
Run 10 x 1:30 minutes (0:30 OFF)
Row 10 x 1:15 minutes (0:30 OFF)

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Friday 1-18-13

FRIDAY FINISHER:
"Ninety-nine percent of failures come from people who have the habit of making excuses." - George W. Carver

Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest load possible for all five sets)
GHD Sit-ups
3 x 20 reps (unbroken and weighted if possible)
Hip Extension
3 x 20 reps (unbroken and weighted if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters (1:30 recovery)
Bike 3 x 3 miles (1:30 recovery)
Run 3 x 1k (1:30 recovery)
Row 2 x 1k (1:30 recovery)
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Thursday 1-17-13

Skill & Strength:
Rest Day


Conditioning:
3 rounds...
5 minutes ON, 1:30 OFF
In each of the 5:00 complete as many rounds as possible of...
Row 500 meters
15 knees-2-elbow
12 SDHP (men 75 lbs, women 50 lbs)
9 Sprawls - Burpees without the push-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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