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 10-24-10

Rest Day


"Choice, not circumstance, determine your success." - Author unknown
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Saturday 10-23-10

Skill Practice:
Back Squats
5,5,5,5,5,5 (try to increase the weight each time)


Strength & Conditioning:
21-18-15-12-9
Dips
KB Swings (men 50 lbs, women 30 lbs)
GHD Situps
Hip Extensions


Endurance:
Rest Day


"Once you say you're going to settle for second, that's what happens to you in life." = John F. Kennedy
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Friday 10-22-10

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds for time of...
Bear Crawl 100 ft.
Long Jump Back
*After every 5 jumps perform 3 Burpees.


Endurance:
Pick a mode of - Swim, Bike, Run, Row
10 Rounds of...
20 sec ON, 10 sec OFF


"Adversity is the first path to truth" - Lord Byron
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Thursday 10-21-10

Skill Practice:
Pullups
3 x Max Reps (90 sec rest)
Dips
3 x Max Reps (90 sec rest)


Strength & Conditioning:
Rest Day


Endurance:
Pick one - Swim, Bike, Run, Row
Swim 600 meters
Bike 12 miles
Run 2 miles
Run 2k meters


"Success doesn't come to you...you go to it." - Marva Collins
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Wednesday 10-20-10

Skill Practice:
Overhead Squats
7,7,7,7,7 (try to increase the weight each time.)
Pushups
3 x Max Reps (3 min recoveries)


Strength & Conditioning:
8 Rounds for max reps
30 seconds ON, 20 seconds OFF
Squats
Push Press (men 65 lbs, women 45 lbs)
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 Min ON, 1 Min OFF


"In order to succeed your desire for success should be greater than your fear of failure." - Bill Cosby
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Tuesday 10-19-10

Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep in the same for all five rounds)
2DB Press (one dumbell in each hand. Push them both overhead at the same time without using legs. *keep abs engaged)
3 x Max Reps (3 minute recoveries; men 20 lbs, women 12 lbs)


Strength & Conditioning:
5 Rounds for time...
5 Hang Power Cleans - men 65 lbs, women 45 lbs (bar starts just above knee. Use hips and shrug to pull bar to "rack" position, bar at the chin, elbows high) *protect your back, keep it straight, use your hips!
10 Thrusters
Run 30 Calories or Row 500 meters


Endurance:
Rest Day


"Nothing is easy to the unwilling" - Thomas Fuller
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Monday 10-18-10

Skill Practice:
Rest Day


Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
5 Pullups
10 Pushups
10 Lunges each leg
Long Jump the distance Back


Endurance:
Pick one for for time
Swim 600 meters
Bike 12 miles
Run 5k meters
Row 4k meters


"We cannot do everything at once, but we can do something at once." - Calvin Coolidge
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