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 9-1-10

Skill Practice:
Pullups
3 x Max Reps
Get as many pullups as you can in a row. Use assistance if necessary, but don't change the setting.
Rest 3 minutes between rounds.


Strength & Conditioning:
As many rounds possible in 20 minutes...
Men 65 lbs, women 45 lbs
5 Thrusters
7 Hang Cleans
10 Sumo Deadlift High Pull
*Do not compromise your from. Make sure you're protecting your back!


Endurance:
Rest Day
Posted by at No comments:

Tuesday 8-31-10

Skill Practice:
Rest Day


Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups


Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
Posted by at 4 comments:

Monday 8-30-10

Skill Practice:
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.


Strength & Conditioning:
Rest Day


Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
Posted by at 1 comment:

Friday 8-27-10

Skill Practice:
Thrusters
5,5,5,5,5
*try to increase your weight slightly each set. Do NOT compromise your form.


Strength & Conditioning:
4 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters


Endurance:
10 Rounds of...
1 minute ON, 30 seconds OFF
Max distance. Record distance
Posted by at No comments:

Thursday 8-26-10

Skill Practice:
Pullups
3 x Max Reps (Three sets of max reps rest for 90 seconds)


Strength & Conditioning:
Rest Day


Endurance:
Swim 1000 meters Time Trial
Bike 5 mile Time Trial
Run 1.5 mile Time Trial
Row 3000 meters Time Trial
Posted by at No comments:

Wednesday 8-25-10

Skill Practice:
Front Squats
5,5,5,5,5,5,5 (this means 7 sets of 5 reps) Try to increase the weight each time slightly! Back stays straight. There is no time component. Focus on form and weight.


Strength & Conditioning:
7 Rounds of...
7 SDHP (Sumo Deadlift High Pull){men 75 lbs, women 45 lbs}
15 Pushups


Endurance:
Swim 2 x 400 meters
Bike 4 x 1 mile meters
Run 3 x 600 meters
Row 3 x 500 meters
Posted by at No comments:

Tuesday 8-24-10

Skill Practice:
3 sets of Max Calories of Rowing in 1 minute. Rest 3 minutes between rounds.


Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Hip Extensions
Situps


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