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).

Tuesday 8-14-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
7 thrusters (men 95 lbs, women 60 lbs)
20 swings (men 55 lbs, women 35 lbs)
12 OH walking lunges each leg (men 45 lbs, women 25 lbs)
Row 250


Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 2 miles
Row 3000 meters
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Monday 8-13-12

Skill & Strength:
Step ups
5 x 8 each leg (maintain the highest possible load for all five sets)
Pushups
3 x Max Reps (2:00 recovery)


Conditioning:
3 rounds...
Bike 1 mile
30 situps
Row 500 meters


Endurance:
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
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Sunday 8-12-12

Rest Day
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Saturday 8-11-12

Skill & Strength:
OH Squats
8 x 2 reps (maintain the if heat possible load for all eight sets)

Conditioning:
For time...
21 OH Squats (men 100 lbs, women 75 lbs)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups


Endurance:
Rest Day
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Friday 8-10-12

Skill & Strength:
Rest Day


Conditioning:
3 Rounds for time...
Run 800 or Row 1000
50 situps
50 hip extensions


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
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Thursday 8-9-12

Skill & Strength:
Cleans
2,2,2,2,2,2,2,2 (try to increase the load each set)


Conditioning:
3 rounds for time...
Run 400 meters
21 Box Jumps
12 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 minutes ON, 1:00 OFF
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Wednesday 8-8-12

Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight for each set if seven)
Pushups
3 x max reps (1:00 recovery)
Mobility and stretch


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1:00 ON, 1:00 OFF
*Max distance
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