Strength:

Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Compare to Tuesday, January 26, 2010