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 6-25-10

Strength & Conditioning:
For time...
50 Pullups, then
21-15-9 of
Deadlifts (men 115 lbs, women 75 lbs)
Pushups
Box Jumps
Situps
Power Cleans (men 75 lbs, women 50 lbs)


Endurance:
Time Trials
Swim 800 meters
Run 5k
Bike 12 miles
Row 3k
*Pick one and go
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1 comment:

  1. Greg TaylorJune 26, 2010 at 9:32 AM

    This one was really hard...had to to only 9 reps of the cleans each round...but got through everything else...even box jumps! Took about 24mins..felt super slow but at least got to the end! Thanks for posting all these!

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