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 12-30-11

Skill & Strength:
Pushups
3 x max reps (2 minute recovery)
Pullups
3 x max reps (2 minute recovery)
Side Plank
3 x max time (1 minute recovery)
*alternate each side with a minute recovery between each side


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second recovery)
Bike 10 x 400 meters (30 second recovery)
Run 8 x 400 meters (30 second recovery)
Row 8 x 500 meters (30 second recovery)
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Thursday 12-29-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
10! (10-9-8-7-6-5-4-3-2-1)
Deadlifts (Men 115 lbsm, women 90 lbs)
Box Jumps
Swings (men 50 lbs, women 35 lbs)


Endurance:
Rest Day
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Wednesday 12-28-11

Skill & Strength:
Rest day

Conditioning:
5 rounds for time...
12 deadlifs (men 95 lbs, women 65 lbs)
9 hang cleans (men 95 lbs, women 65 lbs)
6 push press (men 95 lbs, women 65 lbs)

Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial

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Tuesday 12-27-11

Skill & Strength:
Push press
5,5,5,5,5 (increase the load each set of 5)

Conditioning:
AMRAP: 15 Minutes
7 Front squats (men 115 lbs, women 95 lbs)
15 jumping pullups
7 burpees

Endurance:
Pick a mode - swim, bike, run, row
5 minutes on, 2 min off
4 minutes on, 90 Sec off
3 minutes on, 1 min off
2 minutes on, 30 Sec off
1 min on

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Monday 12-26-11

Skill & Strength:
Weighted lunges
5 x 10 steps; 5L/5R (use as much weight as possible

Conditioning:
Rest day

Endurance
Pick a mode -swim, bike, run, row
12 rounds...
1 minute on, 1 minute off

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Sunday 12-25-11

Rest day

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Saturday 12-24-11

Skill & Strength:
Rest day

Conditioning:
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Burpees

Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 metets

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