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).

Tuesday 7-13-10

Strength & Conditioning:
Rest

Practice:
Barbell Good Morning 3 x 15 reps *increase weight each set.
Barbell Back Squat 3 x 20 reps *increase weight each set.


Endurance:
Run, Bike, Swim, Row
25 minute Time Trial
*max distance
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Friday 7-9-10

Strength & Conditioning:
Rest Day


Endurance:
'Long Tempo'
Swim 1000 meters
Bike 20 miles
Run 10k
Row 5k
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Thursday 7-8-10

Strength & Conditioning:
For time...
6 Sumo Deadlift High Pull (men 95 lbs, women 65 lbs)
-5 rounds-
5 Pullups
10 Pullups
15 Squats
then,
5 Sumo Deadlift High Pull
`5 rounds-
5 Pullups
10 Pushups
15 Squats
then,
4 SDHP
`5 rounds`
5 Pullups
10 Pushups
15 Squats
then,
3 SDHP


Endurance:
1:1 x 1 min
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON, 4 min OFF
5 min ON
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Wednesday 7-7-10

Strength & Conditioning:
3 rounds for time...
20 Back Squars (pick your weight)
30 Hanging knee raises
40 Swings (men 55 lbs, women 35 lbs)


Endurance:
Rest Day
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Tuesday 7-6-10

Strength & Conditioning:
3 Rounds for time...
Row 1000 meters
30 Thrusters (men 65 lbs, women 45 lbs)
30 Jumping Pullups
30 GHD Situps


Endurance:
Swim
5 x 300 meters

BIke
5 x 2k (2000 meters)

Run
5 x 400 meters

Row
5 x 500 meters
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Friday 7-2-10

Strength & Conditioning:
As Many Rounds Possible 15 minutes...
5 Clean and Press (men 75 lbs, women 50 lbs)
10 Pushups
15 Hip Extensions


Endurance:
Swim, Bike, Run, Row
4 Rounds for time...
5 Minutes ON, 3 minutes OFF.
max distance per round.
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Thursday 7-1-10

Strength & Conditioning:
10,9,8...3,2,1 For time...
Deadlifts (men between 100-75% body weight, women between 75-50% body weight)
DB (Dumbell) Thrusters (men 30 lbs, women 20 lbs)
Sprint 40 meters (2 basketball court lengths


Endurance:
Swim 800 meter time trial

Bike 10 mile time tiral

Run 3 mile time trial

Row 5k time tiral
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