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).

Tuesday 7-31-12

Deadlifts
7-7-7-7-7 (try to increase the weight each set of seven)
Situps
3 x 1 minute - max reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 75 meters (0:45 rest)
Bike 10 x 2k (0:45 rest)
Run 10 x 400 meters (0:45 rest)
Row 10 x 250 meters (0:45 rest)
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Monday 7-30-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight every set of five)
Pushups
3 x max reps (2:00 recovery)


Conditioning:
5 rounds for time...
8 pullups
10 Burpees
12 swings (men 60 lbs, women 45 lbs)


Endurance:
Rest Day
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Sunday 7-29-12

Rest Day
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Saturday 7-28-12

Skill & Strength:
Hanging Knee-2-Elbow
3 x max reps (2:00 recovery)
Dips
3 x max reps (2:00 recovery)


Conditioning:
For time...
30 Clean & Jerks


Endurance:
3 rounds...
5 min ON, 1:00 OFF
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Friday 7-27-12

Skill & Strength:
Ghd Situps
3 x 20 reps
Weighted Stepups
5 x 8 each leg (weight is althlete's choice)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
1 minute ON, 1:00 OFF
1 minute ON, 0:50 OFF
1 minute ON, 0:40 OFF
1 minute ON, 0:30 OFF
1 minute ON, 0:20 OFF
1 minute ON, 0:10 OFF
1 minute ON, 2:00 OFF
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Thursday 7-26-12

OH Squats
2-2-2-2-2-2-2-2 (increase the weight each set inpossible)
Pullups
3 x max reps (2:00 recovery)


Conditioning:
3 rounds for time...
Row 500 meters
20 Burpees
Run 400 meters


Endurance:
Rest Day
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Wednesday 7-25-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
12 pullups
21 swings (men 50 lbs, women 35 lbs)
Run 400 meters


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
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