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 3-29-13

FRIDAY FINISHER:
"My mission: be so busy loving my life that I have no time for hate, regret, worrying, fret, or fear." -NA


Skill & Strength:
OH Squats
5,5,5,5,5 (increase the weight each set of five)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (1:00 rest)
Bike 5 x 2 miles (1:30 rest)
Run 5 x 1200 meters (1:15 rest)
Row 5 x 1000 meters (100 rest
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Thursday 3-28-13

Skill & Strength:
Push Press
5 x 5 reps (try to maintain the heaviest load for all five sets)
Isometric Squat hold
5 x 30 second ON, 0:15 OFF


Conditioning:
4 rounds...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Dips


Endurance:
Rest Day
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Wednesday 3-27-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 reps for time...
DB Thrusters (men 30 lbs, women 20 lbs)
Pull-ups
Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
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Tuesday 3-26-13

Skill & Strength:
Back Squat
5,5,5,5,5 (try to increase the weight each set)
Side Plank
3 x Max Time (alternating)


Conditioning:
50-40-30-20-10 reps for time...
Jump Rope
Sit-ups
Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:15 OFF

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Monday 3-25-13

MONDAY MOJO:
"Natural talent only determines the limits of ur athletic potential. It’s dedication & disciplining ur life that makes u great." —Billie King


Skill & Strength:
Cleans
3,3,3,3,3,3,3 (keep good mechanics, work the weight up as much as possible for each set if three reps)
Ghd Sit-ups
3 x 20 reps
Side plank
3 x max time (alternate, no rest time)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 (2:00 rest)
Bike 3 x 12:00 (2:00 rest)
Run 3 x 10:00 (2:00 rest)
Row 3 x 9:00 (2:00 rest)
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Sunday 3-24-13

Rest Day
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Saturday 3-23-13

Skill & Strength:
Rest Day


Conditioning:
3rounds for time...
1 rope climb
Run 400 meters
10 Knees-2-Elbow
Row 500 meters


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
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