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).

Friday 1-7-11

Skill Practice:
Deadlift
3,3,3,3,3,3,3 (try to increase the weight each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)


Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance:
Rest Day
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Thursday 1-6-11

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds for time...
Plank hold 1 minute
10 Push Press (men 75 lbs, women 50 lbs)
15 SDHP (men 75 lbs, women 50 lbs)
Row 250 meters


Endurance:
Pick a mode -
Swim - 20 minutes
Bike - 45 minutes
Run - 30 minutes
Row - 20 minutes
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Wednesday 1-5-11

Skill Practice:
Push Press
5,5,5,5,5 (try to increase the weight each of the five sets)
Pullups
3 x max reps (2 minute recoveries)


Strength & Conditioning:
Rest day


Endurance:
Pick one of the following
Swim - 3 x 200 meters (2 minute recoveries)
Bike - 4 x 2 miles (2 minute recoveries)
Run - 4 x 800 meters (2 minute recoveries)
Row - 3 x 750 meters (2 minute recoveries)
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Tuesday 1-4-11

Skill Practice:
Deadlifts
5 x 5 reps (pick one weight and try to maintain it for all 5 sets)
Situps
3 x max reps (3 min rest)


Strength & Conditioning:
For time...
-First,
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats
-then,
Run 800 meters
-then,
5 Rounds of...
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats



Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
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Monday 1-3-11

Skill Practice:
Front Squat
5,5,5,5,5 (try to increase the weight each set of 5)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)


Strength & Conditioning:
For time...
Run 400 meters (use 5.0 incline)
21 Overhead Squats (men 65 lbs, women 45 lbs)
15 Pullups


Endurance:
Rest Day
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Sunday 1-2-11

Rest Day
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Saturday 1-1-11

Happy New Years! Let's get it going.

Skill Practice:
Push Press
5,5,5,5,5,5 (try to increase the weight each set)
Hip Extensions
3 x 20 reps (perform each set of 20 unbroken)


Strength & Conditioning:
Rest Day


Endurance:
Pick a mode -
Swim 1 k
Bike 10 miles
Run 3 miles
Row 5000 meters
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