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).

Thursday 2-28-13

Skill & Strength:
Clean Pulls
3,3,3,3,3 (try to increase the load each set of three)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
25 Hanging knees-2-elbow
Row 500 meters


Endurance:
Rest Day
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Wednesday 2-27-13

Skill & Strength:
Rest Day


Conditioning:
3 x 5:00 ON, 1:00 OFF
30 AB Mat Sit-ups
20 Plyo (Jumping) Lunges (10L/10R)
10 DB Thrusters (men 30 lbs, women 20 lbs)


Endurance:
Pick a mode...
Swim 12:00
Bike 20:00
Run 15:00
Row 12:00
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Tuesday 2-26-13

Skill & Strength:
Back Squats
3 RM (warm up and progress to a 3 rep max)


Conditioning:
21-15-9 reps for time...
Thrusters (men 90 lbs, women 70 lbs)
Swings (men 50 lbs, women 35 lbs)
Pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF
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Monday 2-25-13

MONDAY MOJO:
"To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it." -unknown


Skill & Strength:
Single Leg Deadlift (hold one DB on same side of the balancing leg)
4 x 10 each side
Front Squats
5 x 5 reps (maintain the highest load for all five sets)
GHD Sit-ups
3 x 20 reps (weighted and unbroken if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (2:00 rest)
Bike 5 x 2 miles (2:00 rest)
Run 5 x 1200 meters (2:00 rest)
Row 5 x 1000 meters (2:00 rest)
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Sunday 2-24-13

Rest Day
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Saturday 2-23-13

Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters
30 clean and jerks (men 125, women 85 lbs)
Run 400 meters


Endurance:
Pick a mode...
Swim 1k
Bike 9k
Run 5k
Row 4k
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Friday 2-22-13

FRIDAY FINISHER:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it." - Wayne Gretzky


Skill & Strength:
Deadlifts
7,5,5,3,3,3 (maintain perfect form but work your way up in weight)


Conditioning:
For time...
21 Thrusters (men 95 lbs, women 65 lbs)
20 Steps of Lunges (10L/10R)
12 Hanging knees-2-elbow
15 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow
9 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 1:00 OFF
Bike 12 x 2 min ON, 1:00 OFF
Run 12 x 90 sec ON, 1:00 OFF
Row 12 x 1:15 ON, 1:00 OFF
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