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).

Saturday 10-9-10

Skill Practice:
Push Press
2 x 5 reps; 3 x 3 reps. (increase the weight during the seconds group)


Strength & Conditioning:
Rest Day


Endurance:
Pick one mode - Swim, Bike, Run, Row
As Many Rounds as Possible: 20 minutes
Swim - 50 meters ON, 30 sec rest
Bike - .25 mile ON, 30 sec rest
Run - 200 meters ON, 30 sec rest
Row - 200 meters ON, 30 sec rest
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Friday 10-8-10

Skill Practice:
Deadlifts
3,3,3,3,3,3 (Increase your weight for each of the six sets. Go heavy find your 3 rep max)
Pullups
3 x max reps (2 minute recoveries)


Strength & Staminga
For time...
Run 400 meters
40 Lunges
25 Hanging Knees-2-Elbow
25 Pushups (new standard: drop to bottom of pushup, chest on ground. lift both hands off ground momentarily and then pushup)
25 Burpee-Pullups (Do one Burpee then jump and do one pullup, that's one rep)
Run 400 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Thrusday 10-7-10

Skill Practice:
GHD Situps 3 x 20
Hip Extensions 3 x 15


Strength & Conditioning:
4 Rounds for time...
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 100 lbs, women 75 lbs)
9 Long Jumps


Endurance:
Rest Day
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Wednesday 10-6-10

Skill Practice:
Rest Day


Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Pullups
Box Jumps


Endurance:
Pick any mode - Swim, Bike, Row, Run
4 Rounds off
3 minutes ON, 1 min OFF
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Tuesday 10-5-10

Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to maintain it for all five sets)
Pushups
3 x Max Reps (3 minute recoveries)


Strength & Conditioning:
Rest Day


Endurance:
Pick any mode - Swim, Bike, Run, or Row
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
1 min ON, 30 sec OFF
1 min ON, 45 sec OFF
1 min ON, 1 min OFF
1 min ON.
*Try to get as far as you did for your 9 min Time Trial yesterday.
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Monday 10-4-10

Skill Practice:
Thrusters
5 x 5 (Pick a weight and stick with it for all rounds. As heavy as possible)
Pullups
3 x max reps (3 minute rest between rounds)


Strength & Conditioning:
21-15-9
Deadlifts (men 100 lbs, women 75 lbs)
GHD Situps
Box Jumps


Endurance:
Pick one - Swim, Bike, Row, Run
9 minute Time Trial.
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Saturday 10-2-10

Skill Practice:
Rest Day


Strength & Conditioning:
As Many Rounds as Possible 15 minutes...
7 Burpees
5 2DB Cleans (men 25 lbs, women 15 lbs)
3 2DB Thrusters


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 30 seconds OFF
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