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 9-7-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
30 steps OH Lunges (men 45 lbs, women 25 lbs)
20 GHD Situps
10 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
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Thursday 9-6-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)


Conditioning:
15:00 Time Cap
Run 800 meters or Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
25 Pike Situps
Box Jumps - Max Reps with remaining time
*Score is number of box jumps at the end


Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 4 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
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Wednesday 9-5-12

Skill & Strength
Weighted Lunges
5 x 10 Steps
Situps
3 x 1 minute - Max Reps (0:30 recovery)
Handstand holds (feet on the wall)
3 x Max Time (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:30 OFF
Max Distance
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Tuesday 9-4-12

Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Pullups
3 x max reps (1:30 recovery)


Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 Situps
50 Hip Extensions


Endurance:
Rest Day
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Monday 9-3-12

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 2 x 500 meters (2:00 recovery)
Bike 2 x 3 miles (2:00 recovery)
Run 2 x 1200 meters (2:00 recovery)
Row 2 x 1500 meters (2:00 recovery)
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Sunday 9-2-12

Rest Day
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Saturday 9-1-12

Skill & Strength:
Snatch
11 x 1 rep (practice good form and technique)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 rounds of....
1 min ON, 30 seconds OFF
Max Distance
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