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).

Sunday 10-17-10

Rest Day


"The beginning is the most important part of the work" - Plato
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Satruday 10-17-10

Skill Practice:
GHD Situps
3 x 20 reps (try to get all 20 reps per set unbroken)
Hip Extensions
3 x 20 (Once again, try to perform all 20 reps unbroken)


Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (men 45 lbs, women 33 lbs)
Hanging Knee Raises


Endruance:
Pick a mode - Swim, bike, Run, Row
10 Rounds of...
30 seconds ON, 20 seconds OFF


"Never look back, unless you're planning on going that way" - Henry David Thoreau
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Friday 10-15-10

Skill Practice:
Deadlift
7,5,5,3,3,3 (increase the weight each set if possible)
Pushups
3 x max reps (3 minute rest)


Strength & Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees
Run 400 meters


Endurance:
Rest Day


"Talent is God-given. Be Humble. Fame is man given. Be grateful. Conceit is self-given. Be careful." ~ Coach Wooden
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Thursday 10-14-10

Skill Practice:
Rest Day


Strength & Conditioning:
6 Rounds, 30 seconds ON, 20 seconds OFF of...
SDHP (men 65 lbs, women 45 lbs)
Burpees
DB Push Press (men 20 lbs, women 12 lbs)
*One 30 second interval at each station is one round. Count total reps to find your score.


Endurance:
Pick one mode...
Swim 4 x 200 meters (2 min rest)
Bike 5 x 1 mile (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)


"Failure is success if we learn from it" - Malcolm Forbes
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Wednesday 10-13-10

Skill Practice:
Push Press
7,5,5,3,3,3 (try to increase the reps each set)
HandStand Pushup
3 x Max Reps (3 minute recoveries)


Strength & Conditioning:
Rest Day


Endurance:
Pick one and go.
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes


"Do not let it be your aim to be something, but to be somebody" - Victor Hugo
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Tuesday 10-12-10

Skill Practice:
Back Squat
1 x 20. (that's right find your twenty rep max. Push yourself!)


Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Pullups
10 Pushups
15 Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
30 seconds ON, 20 seconds OFF
Max Distance.



"Things do not happen. Things are made to happen." - John F. Kennedy.
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Monday 10-11-10

Skill Practice:
Pullups
5,5,5,5,5
Work and making pullups as hard as possible so you can only do five reps at a time: this means either less assistance or add weight by holding it between your knees


Strength & Conditioning:
For time...
21 Pullups
Run 400 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 400 meters
21 Pullups


Endurance:
Rest Day
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