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).

Monday 11-4-13


Mobility:
Lat, chest, Rhomboids

Skill & Strength:
Pull-ups
3 x 10 reps
Side Plank
2 x max time (alternate)
Single leg DL
4 x 8 each leg

Conditioning;
For time...
100 single Jump ropes
50 situps
20 wall ball
75 jump rope
35 situps
15 wall ball
50 jump rope
20 situps
10 wall ball
25 jump rope 

Endurance:
5 x 3:00 ON, 1:00 OFF
Start w/ incline at 0. Increase by 1 level every interval.
 
Posted by at No comments:

Monday 11-4-13

After experimenting with the programming of our exercises, I'm going to start updating again. Expect the format to be a bit more complex. 

MONDAY MOJO:
"If you don't invest very much, defeats don't hurt very much and winning isn't very sweet." - Dick Vermiel 
Posted by at No comments:

Tuesday 9-17-13


Skill & Strengh:
Front Squats
7 x 3 reps (pause one second at the bottom)
Dips
3 x max reps (2:00 rest)
Plank
2 x max time (1:00 rest)

Conditioning:
Rear Day

Endurance:
Pick a mode...
Swim 
3 x 5:00 ON, 1:00 OFF
Bike 
3 x 7:00 ON, 2:00 OFF
Run 
3 x 6:00 ON, 1:30 OFF
Row 
3 x 5:00 ON, 1:15 OFF
Posted by at No comments:

Tuesday 9-17-13

Skill & Strength:
Front Squats
7 x 3 reps (pause one second at the bottom)
Dips
3 x max reps (2:00 rest)
Plank
2 x max time (1:00 rest)

Conditioning:
Rear Day
Posted by at No comments:

Monday 9-16-13

Skill & Strength:
Push press
Build to find a 3 rep max (RM)
*as much as you can handle for three consecutive reps

Conditioning:
For time...
21 Deadlifts @ BW
Run 800 meters
15 Deadlifts @ BW
Run 800 meters
9 Deadlifts @ BW
Run 800 meters

Endurance:
Rest Day
Posted by at No comments:

Sunday 9-15-13

Rest Day
Posted by at No comments:

Saturday 9-14-13

From CF 2.0
3 rounds...
Carry: 100 meters out farmers carry (men 40 lbs, women 25 lbs)
Calorie row (men 20 Cals, women 15 Cals)
15 Thrusters (men 95 lbs, women 65 lbs)
24 steps lunges (men 40 lbs. women)
20 SDHP (men 75 lbs, women 55 lbs)

Posted by at No comments:
Subscribe to: Posts (Atom)