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 7-31-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds...
Run 400 meters
15 OH squats (men 75 lbs, women 50 lbs)
15 pike Sit-ups

Endurance:
Pick a mode...
Swim 20 minutes
Bike 35 minutes
Run 30 minutes
Row 25 minutes 
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Tuesday 7-30-13

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load each set)


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


Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 1:00 OFF
Max distance
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Monday 7-29-13

Skill & Strength:
Front Squats
Find a 5 rep max (all five reps have to be continuous)
Pull-ups
3 x max reps (2:00 recovery)
Sit-ups
3 x 1 minute - max 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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Sunday 7-28-13

Rest Day
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Saturday 7-27-13

Saturday challenge: 

Run 800 meters
Then,
8-10 rounds...
15 swings - 53/35
1 Front Squats - 115/75 (add a rep every round)
1 push press - 115/75 (add a rep every round)
1 push-up (add a rep every round)
1 pull-up (add a rep every round)
Then,
After all rounds are complete...
100 Abmat Sit-ups.

Time stops after sit-ups

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Friday 7-26-13

Skill & Strength:
Squats
10 x 2 reps

Skill & Strength:
5 rounds for time...
5 Deadlifts (men 225 lbs, women 135 lbs)
10 Burpees

Endurance:
Pick a mode - swim, bike, run, row
12 rounds
90 seconds ON, 0:30 OFF
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Thursday 7-25-13

Skill & Strength:

Snatch

11 x 1 rep

Practice gymnastics - HSPU, pull-ups
Etc.

Conditioning:
Rest Day

Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 rest)
Bike 3 x 4 miles (3:00 rest)
Run 3 x 2 miles (3:00 rest)
Row 3 x 3k (3:00 rest)
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