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 6-11-10

Strength & Conditioning
21-15-9 for time
Thrusters (men 75 lbs, women 55 lbs)
SDHP (men 75 lbs, women 55 lbs)
Box Jumps
Burpees
Row (Calories)


Endurance:
Run
3 x (.25+.33+.5 miles)
Rest for exactly how long it takes to run the interval
(ie. 2 minutes to run, rest two minutes then run .33)

Rike
3 x (.25+.5+.75 miles)
Rest for exactly how long it takes to bike interval

Row
3 x (250m+500m+750m)
Rest for exactly how long it takes to row interval
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2 comments:

  1. Greg TaylorJune 11, 2010 at 11:08 AM

    Just getting back into after being sick...day 3 and I did an older workout row 400, 30 situps, 20 DL 115, 10 push press 75, 3 rounds..not fun!

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  2. Gifford KiraJune 12, 2010 at 3:28 PM

    Welcome back Greg. That's a good workout. It's always hard coming back, but it's easier than starting over. We've got another tough week coming up before going back and seeing if we're improving.

    ReplyDelete

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