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 5-14-12

Skill & Strength:
Rest Day


Conditioning:
For time...
Row 30 calories
30 Deadlifts (men 135, women 90 lbs)
30 Pushups
30 SDHP (men 100 lbs, women 65 lbs)
30 Dips
30 Thrusters (men 75 lbs, women 50 lbs)
30 Pullups
Run 30 calories


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Sunday 5-13-12

Rest Day
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Saturday 5-12-12

Skill & Strength:
Push Press
5,5,5,5,5,5 (increase the load for each of the six sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (60 seconds rest)
Bike 10 x 800 meters (60 seconds rest)
Run 8 x 400 meters (60 seconds rest)
Row 8 x 300 meters (60 seconds rest)
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Friday 5-11-12

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load each time)


Conditioning:
5 Rounds for time...
12 Thrusters (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
Run 400 meters


Endurance:
Rest Day
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Thursday 5-10-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
20 Steps OH Walking Lunges
12 Pullups
15 Situps
Plank - 1 minute (accumulate 1 minute if you can't hold 60 seconds in one shot)


Endurance:
Pick a mode...
Swim 20 minute Time Trial
Bike 35 minute Time Trial
Run 25 minute Time Trial
Row 20 minute Time Trial
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Wednesday 5-9-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3x20 reps (perform sets unbroken, use weight if possible)


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


Endurance:
Pick a mode...
Swim 7 x 150 meters (30 sec rest)
Bike 7 x 800 meters (30 sec rest)
Run 7 x 400 meters (30 sec rest)
Row 7 x 300 meters (30 sec rest)
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Tuesday 5-8-12

Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (90 second recoveries)


Conditioning:
Rest Day


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