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 6-29-12

Skill & Strength:
Front Squat
7,7,7,7,7 (try to increase the weight each set)
Push Press
5,5,5,5,5 (try to increase the weight each set)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 12 x 1 min (0:30 OFF)
Bike 12 x 2 min (0:30 OFF)
Run 12 x 1:30 (0:30 OFF)
Row 12 x 1 min (0:30 OFF)
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Thursday 6-28-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Hanging knees-2-elbow
3 x Max Reps (1:00 recovery)


Conditioning:
5 rounds for time...
Run 400 meters
50 squats
20 pushups


Endurance:
Rest Day
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Wednesday 6-27-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups


Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial
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Tuesday 6-26-12

Skill & Strength:
Step Ups
5 x 5 each leg (weighted as you choose)
Side Plank
3 x Max Time (alternate, minimal rest time)


Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups


Endurance:
Pick a mode...
Swim 5 x 200 meters (2:00 recovery)
Bike 5 x 3 miles (2:00 recovery)
Run 5 x 1200 meters (2:00 recovery)
Row 5 x 1500 meters (2:00 recovery)
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Monday 6-25-12

Skill & Strength:
Back Squats
5 x 5 reps (maintain same weight for all five sets)
Ghd situps
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
1 minute ON, 0:15 OFF
2 minutes ON, O:30 OFF
3 minutes ON, 0:45 OFF
4 minutes ON, 1:00 OFF
5 minutes ON
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Sunday 6-24-12

Rest Day
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Saturday 6-23-12

Skill & Strength:
Rest Day


Conditioning:
For time...
30 Clean and Jerks


Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial

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