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 7-1-11

Skill & Strength:
Rest Day


Conditioning:
As Many Rds Possible: 20 minutes
Run 400 meters
Pullups - Max reps
*you get one chance to do as many pullups possible, then it's back to the run.


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Thursday 6-30-11

Strength & Skill:
Deadlifts
5,5,5,5,5,5 (increase the weight for each of the 6 sets)
Pushups
3 x max reps (2 minutes recoveries)


Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 85 lbs, women 50 lbs)
15 Hanging Knees-2-Elbow


Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recovery)
Bike 5 x 1000 meters (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 5 x 300 meters (1 minute recovery)
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Wednesday 6-29-11

Skill & Strength:
Back Squats
7 x 5 reps (maintain the greatest weight possible for all 7 sets)
Pullups
3 x max reps (2 minute recoveries)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
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Tuesday 6-28-11

Skill & Strength:
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters


Endurance:
Rest Day
Posted by at 3 comments:

Monday 6-27-11

Skill & Strength:
Rest Day


Conditioning:
Row 1000 meters
then,
21-15-9 for time...
SDHP (men 65 lbs, women 45 lbs)
Thrusters (men 65 lbs, women 45 lbs)
Jumping Lunges (always 15 each leg)


Endurance:
Pick a mode...
Swim 500 meter TT
Bike 5 miles TT
Run 2 miles TT
Row 3000 meters TT
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Sunday 6-26-11

Rest Day

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Saturday 6-25-11

Skill & Strength:
Front Squat
12 x 3 reps (45 second recoveries)

Conditioning:
Rest day

Endurance:
Pick a mode - swim, bike, run, row
12 rounds of...
1 minute. ON, 30 seconds OFF

Posted by at 2 comments:
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