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).

Monday 6-7-10

Strength & Conditioning:
For time...
Row 500 meters
25 SDHP (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 OH Squats (men 75 lbs, women 55 lbs)
Run 400 meters
*Scale as needed!


Endurance:
Run, Bike, Swim, Row
4 min ON, 3 min OFF
2 min ON, 30 sec OFF
1 min ON, 3 min OFF
2 min ON, 30 sec OFF
4 min ON.
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Sunday 6-6-10

Rest Day
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Saturday 6-5-10

Strength & Conditioning:
Row 500 meters
50 Push Press (men 75 lbs, women 50 lbs)
Row 500 meters
50 Pushups
Row 500 meters
50 Dips
Row 500 meters


Endurance:
Run, Row, Bike, Swim
10 rounds of...
30 seconds ON, 20 seconds OFF
*Go fast and a push hard.
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Friday 6-4-10

Strength & Conditioning:
Lunge 100ft (length of basketball court)
21 Pullups
21 Situps
Lunge 100ft
18 Pullups
18 situps
lunge 100ft
15 Pullups
15 Situps
Lunge 100ft
12 Pullups
12 Situps
Lunge 100ft
9 Pullups
9 Situps
Lunge 100ft
6 Pullups
6 Situps
Lunge 100ft


Endurance:
12 minute Time Trial (All out effort)
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Thursday 6-3-10

Strength & Conditioning:
Rest Day


Endurance:
5 Rounds for time...
Run 400 meters
50 Squats
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Wednesday 6-2-10

Strength & Conditioning"
"50s"
For time...
50 Box Jumps
50 Jumping Pullups
50 DB Swings (men 45 lbs, women 30 lbs)
50 Walking Lunges
50 Hanging knees to elbow
50 Push Press (men use 45 lbs, women use 30 lbs)
50 Hips Extensions
50 2DB Thrusters (men use 20 lbs, women use 15 lbs)
50 Burpees
50 Calories (Choose between the run or row)


Endurance:
Run/Row/Bike/Swim
5 minutes ON, 2:30 OFF
6 minutes ON, 3 minutes OFF
7 minutes ON.
Record total distance covered
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Tuesday 6-1-10

Strength & Conditioning:
"welcome back"
for time...
100 Pullups
100 Pushups
100 situps
100 squats


Endurance:
Rest Day
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