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 3-30-12

Skill & Strength:
Front Squats
5 x 6 reps (maintain the highest load for all five sets)


Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 situps
50 hip extensions


Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 rest)
Bike 3 x 4 miles (3:00 rest)
Run 3 x 1200 meters (3:00 rest)
Row 3 x 1000 meters (3:00 rest)
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Thursday 3-29-12

Skill & Strength:
Pushups
3 x max reps (1:00 recovery)
Pullups
3 x max reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 seconds ON, 1:00 OFF
*Max effort
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Wednesday 3-28-12

Skill & Strength:
Push Press
5RM


Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups


Endurance:
Rest Day
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Tuesday 3-27-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
Lunge 30 steps
20 GHD Situps
12 Pullups


Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 5 miles
Row 5k
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Monday 3-26-12

Skill & Strength:
Deadlifts
6 x 5 reps (maintain the highest load possible for all six sets)


Conditioning:
21-15-9 for time...
Handstand Pushups
Dips
Pushups


Endurance:
Pick a mode...
Swim 4 x 3 min ON, 1:00 OFF
Bike 4 x 5 min ON, 2:00 OFF
Run 4 x 4 min ON, 1:00 OFF
Row 4 x 4 min ON, 1:00 OFF
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Sunday 3-25-12

Rest Day
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Saturday 3-24-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load each round)


Conditioning:
21-15-9 for time...
Deadlifts @ Body weight
Burpees


Endurance:
Rest Day
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