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 8-4-10

Strength & Conditioning:
Rest Day


Endurance:
Pick any mode: swim, bike, run, or row
4 Rounds of
5 minutes ON, 3 minute recoveries.
All out efforts
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Tuesday 8-3-10

Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 45 lbs)
10 Pullups
5 Burpees


Endurance:
Pick any mode...
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON!
Record max distance.
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Monday 8-2-10

Alright, the internet is back and reliable...back to work! Yay.

Strength & Conditioning:
4 Rounds for time...
12 Swings (men 50 lbs, women 30 lbs)
12 SDHP (men 85 lbs, women 60 lbs)
30 Run (calories)


Endurance:
Rest Day
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Thursday 7-29-10

Strength & Conditioning:
5 Rounds for time...
25 Situps
15 thrusters (men 65 lbs, women 45 lbs)
10 DB Squat Cleans (men 30 lbs, women 20 lbs) *imagine a hang squat clean, but use dumbells instead.


Endurance:
Pick any mode
40 minute Time Trial
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Wednesday 7-28-10

Due to internet failure: Rest Day.
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Tuesday 7-27-10

Strength & Conditioning:
As many rounds possible in 21 minutes
30 Overhead (OH) lunge (men 45 lbs, women 25 lbs)
15 pushups
30 situps


Endurance:
Rest Day
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Monday 7-26-10

Strength & Conditioning:
3 Rounds for reps...
*1 minute at each station, running clock, no rest time between stations
2DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Plyo Lunge (jumping lunges)
Row (calories)
Rest


Endurance:
Run 1 mile uphill
*Choose between 6%-10% grade.
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