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).

Monday 5-7-12

Skill & Strength:
Pullups
3 x max reps (90 second recoveries)


Conditioning:
AMRAP: 20 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees


Endurance:
Rest Day
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Sunday 5-6-12

Rest Day
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Saturday 5-5-12

Skill & Strength:
Press
10 x 3 reps (30 second recovery)


Conditioning:
AMRAP: 30 minutes
30 Burpees
30 Lunges (30R/30L
)30 Hanging Knee Raises


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 30 seconds OFF
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Friday 5-4-12

Skill & Strength:
Deadlifts
12 x 3 reps (45 sec recovery)
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 1 minute OFF
*Max accumulated distance
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Thursday 5-3-12

Skill & Strength:
Pushups
3 x 1 minute - Max reps (2:00 recovery)


Conditioning:
For time...
10 Deadlifts (men 115 lbs, women 90 lbs)
10 Pushups
10 Situps
9 Deadlifts
9 Pushups
10 Situps
8 Deadlifts
8 Pushups
10 Situps
...
1 deadlifts
1 Pushups
10 Situps


Endurance:
Rest Day
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Wednesday 5-2-12

Skill & strength:
Rest Day

Conditioning:
5 Rounds for time...
12 Deadlifts (men 80 lbs, women 55 lbs)
9 Front Squats
6 SDHP
3 Push Press


Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
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Tuesday 5-1-12

Skill & Strength:
Back Squats
7 x 5 reps (maintain the heaviest load possible for all seven sets)


Conditioning:
For time...
Run 800 meters
21 Burpees
Bike 2 miles
21 Burpees
Row 1500 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
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