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).

Sunday 9-30-12

Rest Day
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Saturday 9-29-12

Skill & Strength:
GHD Sit-ups
3 x 20 reps (unbroken sets use weight if possible)
Push-ups
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...90 seconds ON, 0:30 OFF
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Friday 9-28-12

FRIDAY FINISHER:
"No matter how slow you go, you are still lapping everyone on the couch." -Anonymous


Skill & Strength:
Overhead Squats
5 x 3 reps (maintain the Hughes load possible for all five sets)


Conditioning:
4 rounds for time...
Run 400 meters
21 Box Jumps
12 Deadlifts (men 135 lbs, women 95 lbs)


Endurance:
Rest Day
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Thursday 9-27-12

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time
Run 800 or Row 1000 or Bike 1.5 miles
50 Sit-ups
50 squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
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Wednesday 9-26-12

Skill & Strength:
Push Press
12 sets of 3 reps every 45 seconds
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Hanging knees-2-elbow
Burpees


Endurance:
Pick a mode...
Swim 4 x 250 meters (2:00 recovery)
Bike 4 x 3 miles (2:00 recovery)
Run 4 x 1 miles (2:00 recovery)
Row 4 x 1200 meters (2:00 recovery)
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Tuesday 9-25-12

Skill & Strength:
Weighted Step-ups
5 x 5 each leg
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 15 x 25 meters (0:20 rest)
Bike 15 x 400 meters (0:20 rest)
Run 15 x 200 meters (0:20 rest)
Row 15 x 150 meters (0:20 rest)
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Monday 9-24-12

MONDAY MOJO:
"Continuous effort, not strength or intelligence, is the key to I locking out potential." - Liane Cardes

Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight each set)
Dips
3 x Max Reps (2:00 recovery)


Conditioning:
21-15-9 for time...
OH Squats (men 100 lbs, women 65 lbs)
Burpees
Box Jumps


Endurance:
Rest Day
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