wednesday 12-8-10

Skill Practice:
Push Press
5 x 5 (keep the weight the same for all 5 sets)
GHD Situps
3 x 20 (perform all reps unbroken in each set)
Hip Extensions
3 x 20 (perform all reps unbroken in each set)


Strength & Conditioning:
Rest Day


Endurance:
Pick a mode -
Swim 20 min, wear a t-shirt for drag
Bike 30 min, 4-8% grade
Run 25 min, 4-8& grade
Row 20 min, 50-120 watts above BW

Tuesday 12-7-10

Skill Practice:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)


Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats


Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts

Monday 12-6-10

Skill Practice:
Front Squats
5 x 5 reps (maintain the same weight for all 5 sets)
Pullups
3 x max reps (2 min rest)


Strength & Conditioning:
For time...
Run 400 meters
45 Handstand Pushups
Run 400 meters
45 Dips (use the normal amount of assistance)
Run 400 meters
45 Puhsups *deload (lift hands off floor at the bottom of the pushup)
Run 400 meters


Endurance:
Rest Day

Sunday 12-5-10

Rest Day

Saturday 12-4-10

Skill Practice:
Pullups
3 x max reps (2 min recoveries)
Pushups
3 x max reps (2 min recoveries)


Strength & Conditioning:
Rest Day


Endurance:
Pick a mode -
Swim 4 x 200 meters (2 min rest)
Bike 3 x 4 miles (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)

Friday 12-3-10

Skill Practice:
Back Squats
7,7,7,7,7 (try to increase the weight each time)(


Strength & Conditioning:
25-20-15-10
Push Press (men 75 lbs, women 55 lbs)
Burpees


Endurance:
Pick a mode -
Swim 500 meters
Bike 6 miles
Run 1.5 miles
Row 3000

Thursday 12-2-10

Skill Practice:
Deadlifts
5,5,5,5,5,5,5 (add weight each set)


Strength & Conditioning:
3 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters

Endurance:
Rest Day