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).

Wednesday 7-17-13

Skill & Strength:
Thrusters 
8 x 2 reps (maintain the highest load possible for all eight sets)
Knees-2-elbow
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 ON, 2:00 OFF
Bike 3 x 10:00 ON, 2:00 OFF
Run 3 x 9:00 ON, 2:00 OFF
Row 3 x 8:00 ON, 2:00 OFF
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Tuesday 7-16-13

Skill & Strength:
Deadlifts 
5,5,5,5,5 (try to increase the load each set)
Dips 
3 x max reps (2:00 rest)


Conditioning:
10! (10-9-8-7-6-6-4-3-2-1 reps for time)...
Box Jumps
Knees-2-elbow
DB Thrusters (men 25 lbs, women 15 lbs)


Endurance:
Rest Day

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Monday 7-15-13

Skill & Strength:
Rest Day


Conditioning:
For time...
Run 800 meters
30 thrusters (men 65 lbs, women 45 lbs)
40 Deadlifts (men 135 lbs, women 95 lbs)
30 push-ups
40 SDHP (men 65 lbs, women 45lbs)
30 Overhead Sit-ups (men 25 lbs, women 15 lbs)
40 knees-2-elbow


Endurance:
Pick a mode...
Swim 1000 meters
Bike 7 miles
Run 3 miles
Row 5k
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Sunday 7-14-13

Rest Day
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Saturday 7-13-13

Skill & Strength:
Press
5 x 5 reps (maintain greatest load possible for all five sets)
Sit-ups
3 x 1 minute - max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
7 rounds...
3 min ON, 1:00 OFF
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Friday 7-12-13

Skill & Strength:
Overhead Squats
5,5,5,5,5 (increase the load each set)
Push-ups
3 x 20 reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
30 Box Jumps

Endurance:
Rest Day
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Thursday 7-11-13

Skill & Strength:
Rest Day

Conditioning:
4 cycles...
5 min ON, 1:00 OFF
5 Thrusters (men 75 lbs, women 50 lbs)
10 knees-2-elbow
15 sit-ups
20 swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 20 min
Bike 40 min
Run 30 min
Row 25 min
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