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).

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Wednesday 4-3-13

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)


21-15-15-9 reps for time...
Thrusters (men 75 lbs, women 50 lbs)
Swings (men 50 lbs, women 25 lbs)
Knees-2-Elbow


Endurance:
Pick a mode...
Swim 12 x 1:00 ON, 0:30 OFF
Bike 12 x 1:30 ON, 0:30 OFF
Run 12 x 1:20 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF


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Tuesday 4-2-13

Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set)
Knees-2-Elbow
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF
Max Distance
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Monday 4-1-13

MONDAY MOJO:
"No matter what accomplishments you make, somebody helped you." -Althea Gibson


Skill & Strength:
Back Squats
5,5,5,5,5 (increase the weight each set for all five sets)
Dips
3 x Max Reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Sumo Deadlift High Pull (men 75, women 55 lbs)
12 Burpees


Endurance:
Rest Day
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Sunday 3-31-13

Rest Day
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Saturday 3-30-13

Skill & Strength:
Cleans
8 x 2 reps (maintain the highest load possible for 8 sets)


Conditioning:
21-15-9 for time...
OH Squats (men 95 lbs, women 65 lbs)
Burpees
Knees-2-Elbow


Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF
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Friday 3-29-13

FRIDAY FINISHER:
"My mission: be so busy loving my life that I have no time for hate, regret, worrying, fret, or fear." -NA


Skill & Strength:
OH Squats
5,5,5,5,5 (increase the weight each set of five)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (1:00 rest)
Bike 5 x 2 miles (1:30 rest)
Run 5 x 1200 meters (1:15 rest)
Row 5 x 1000 meters (100 rest
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