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 1-31-13

Skill & Strength:
Push Press
5,3,3,2,2,2 (increase the weight each set)
Sit-ups
3 x 1 minute - max reps (1:00 recovery)


Conditioning:
5 rounds for time...
Bike 800 meters
20 Box Jumps
15 Thrusters (men 75 lbs, women 55 lbs)
10 Burpees


Endurance:
Pick a mode...
Swim 12 x 1 minute (0:30 OFF)
Bike 12 x 2 minutes (0:30 OFF)
Run 12 x 90 seconds (0:30 OFF)
Row 12 x 1 minute (0:30 OFF)
Posted by at No comments:

Wednesday 1-30-13

Skill & Strength:
Weighted Step-ups
5 x 8 each
Side Plank
3 x max time (alternate)
Isometric Squat hold
3 x 1 minute (rest as needed)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON, 3:30 OFF
8 minutes ON.
Posted by at No comments:

Tuesday 1-29-13

Skill & Strength:
Front Squats
5,5,5,5,5 (increase the weight each set)
Superman hold (squeeze glutes, long spine)
3 x 1:30 hold (1:00 recovery)

Conditioning:
4 rounds for time...
Run 400
30 sit-ups
20 steps Lunges with DBs at side (10L/10R) - (men 25 lbs, women 15 lbs)
10 push-ups

Endurance:
Rest Day
Posted by at No comments:

Monday 1-28-13

MONDAY MOJO:
"I've failed over & over & over again in my life & that is why I succeed." - Michael Jordan


Skill & Strength:
Rest Day


Conditioning:
Run 800 meters
Then,
21-15-9 reps:
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Then,
Run 400 meters


Endurance:
Pick a mode...
Swim 20 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Posted by at No comments:

Sunday 1-17-13

Rest Day
Posted by at No comments:

Saturday 1-26-13

Skill & Strength:
Hang Snatch
11 x 1 (increase the weight each set)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF
Posted by at No comments:

Friday 1-25-13

FRIDAY FINISHER:
"If you train hard, you'll not only be hard, you'll be hard to beat." - Herschel Walker

Skill & Strength:
Weighted Step-ups (athlete can chose how to weight: BB, DB, etc)
5 x 8 each leg
Dips
3 x max reps (2:00 recovery)


Conditioning:
3 Rounds for time...
Run 800 meters or Bike 1 mile
50 sit-ups
50 hip extensions


Endurance:
Rest Day
Posted by at No comments:
Subscribe to: Posts (Atom)