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 5-21-12

Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the load every round)
Pushups
3 x Max Reps (1:00 recovery)


Conditioning:
4 rounds for time...
12 Dips
21 Squats
Bike 1 mile


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 min ON, 1:00 OFF
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Sunday 5-20-12

Rest Day
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Saturday 5-19-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x max reps (1:00 recovery)


Conditioning:
5 rounds for time...
50 steps Lunges
21 GHD Situps
12 Pullups


Endurance:
Rest Day
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Friday 5-18-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
12 Deadlifts (men 135, women 90 lbs)
9 Burpees
12 Box Jumps


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
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Thursday 5-17-12

Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest weight possible for all 5 reps)


Conditioning:
21-15-15-9 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 4 x 400 meters (2:00 recovery)
Bike 4 x 4 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
4 x 1000 meters (2:00 recovery)
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Wednesday 5-16-12

Skill & Strength:
Pullups
3 x Max Reps (1:00 recovery)
Dips
3 x Max Reps (1:00 recovery)
Squats
3 x 1 minute - Max reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 1 mile (1:00 recovery)
Run 10 x 200 meters (0:45 recovery)
Row 10 x 250 meters (0:45 recovery)
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Tuesday 5-15-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken and weighted if possible)
Hip Extension
3 x 20 reps (perform each set unbroken and weighted if possible)


Conditioning:
For time...
50 Back Squats (men 115 lbs, women 85 lbs)
40 pullups
30 push press (men 115 lbs, women 85 lbs)
50 Front Squats (men 85 lbs, women 60 lbs)
40 pullups
30 push press (men 85 lbs, women 60 lbs)
50 OH Squats (men 65 lbs, women 45 lbs)
40 pullups
30 push press (men 65 lbs, women 45 lbs)


Endurance:
Rest Day
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