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 8-5-11

Skill & Strength:
Pushups
3 x max reps (1 minute recoveries)
Hip Externsions
3 x 20 reps (perform each set unbroken)


Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 60 lbs)
Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 2 minutes OFF
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Thursday 8-4-11

Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (try to increase the load ever set)
Ghd Situps
3 x 20 reps (perform each set unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim - 800 meters
Bike - 7 miles
Run - 3 miles
Row - 5000 meters
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Wednesday 8-3-11

Skill & Strength
Back Squats
5 RM (work your way up and determine your 5 rep max, as heavy as possible but still getting 5 unbroken reps)


Conditioning:
AMRAP: 20 minutes
Row 500 meters
Run 400 meters
*record total meters traveled


Endurance:
Rest Day (kinda)
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Tuesday 8-2-11

Skill & Strength:
Rest Day


Conditioning:
For time...
Bike 2 miles
then,
30-20-10
Swings (men 55 lbs, women 35 lbs)
Pushups
Squats
then,
Bike 2 miles


Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
3 minutes ON, 1 min OFF
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Monday 8-1-11

Skill & Strength:
Handstand hold (either in a pike position or heels on a wall)
3 x max time (3 minute recoveries)


Conditioning;
For time...
Row 20 calories
30 DB Thrusters (men 30 lbs, women 20 lbs)
20 Hanging Knees to elbow
30 Box Jumps
20 SDHP (men 90 lbs, women 60 lbs)
30 Burpees
20 Pullups


Endurance:
Pick one mode - Swim, Bike, Run, Row
12 minutes Time Trial
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Sunday 7-31-11

Rest Day
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Saturday 7-30-11

Rest Day
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