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 4-30-13

Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF

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Monday 4-29-13

Skill & Strength:
Back Squat
3,3,3,3,3 (try to increase the weight each set of three)
Sit-ups
3 x 1 Minute - max reps (2:00 recovery)

Conditioning:
5 rounds for time...
Bike 1 mile
21 squat jumps
12 push-ups


Endurance:
Rest Day
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Sunday 4-28-13

Rest Day
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Saturday 4-27-13

Skill & Strength:
Snatch
11 x 1 (build to heavy single)


Conditioning:
For time...
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 0:30 OFF
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Friday 4-26-13

Skill & Strength:
Thrusters
5 x 3 reps (maintain the heaviest weight possible for all five sets)
Hanging knees-2-Elbow
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Max distance
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Thursday 4-25-13

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
50 Hip Extensions


Endurance:
Rest Day
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Wednesday 4-24-13

Skill & Strength:
Rest Day


Conditioning:
5:00 max reps - Squats
4:00 max reps - Box Jumps
3:00 max reps - Burpees
2:00 max reps - pull-ups
1:00 max reps - push-ups


Endurance:
Pick a mode...
Swim 12 minutes
Bike 20 minutes
Run 18 minutes
Row 15 minutes
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