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 12-7-12

FRIDAY FINISHER:
"Some people dream of success, others stay awake and pursue it." - unknown


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


Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Hanging Toes-2-Bar


Endurance:
Pick a mode...
Swim 10 x 90 seconds ON (0:30 OFF)
Bike 10 x 2 minutes ON (0:30 OFF)
Run 10 x 1:45 ON (0:30 OFF)
Row 10 x 90 seconds ON (0:30 OFF)
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Thursday 12-6-12

Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


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

Skill & Strength:
GHD sit-ups
3 x 25 (perform each set unbroken and sighted if possible)
Hip Extensions
3 x 20 (perform each set unbroken and weighted if possible)


Conditioning:
3 x 6 minutes ON, 1:30 OFF
5 Deadlifts (men 135 lbs, women 95 lbs)
6 push-ups
7 hanging knees-2-elbow
(Pick up where you left off - score is total rounds and reps completed during all three rounds


Endurance:
Rest Day
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Tuesday 12-4-12

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Run 400 meters
30 SDHP (men 75 lbs, women 50 lbs)
30 Box Jumps


Endurance:
Pick a mode...
Swim 20 minutes
Bike 40 minutes
Run 30 minutes
Row 20 minutes
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Monday 12-3-12

MONDAY MOJO:
"The task ahead of you is never greater than the strength within you." - unknown


Skill & Strength:
Front Squats
3,3,3,3,3 (try to increase the weight each set)
Side Plank
2 x max time (alternate sides, minimum rest)


Conditioning:
5 rounds...
30 sit-ups
20 DB Thrusters (men 40 lbs, women 20 lbs)
10 pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
90 seconds ON, 0:30 OFF
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Sunday 12-2-12

Rest Day
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Saturday 12-1-12

Skill & Strength:
Snatch
11 x 1 rep


Conditioning:
5-4-3-2-1 for time...
Muscle Ups
Burpee Box Jumps x 2
Pull-ups x 3


Endurance:
Rest Day
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