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 8-31-10

Skill Practice:
Rest Day


Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups


Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
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4 comments:

  1. Greg TaylorAugust 31, 2010 at 1:05 PM

    whew....at least I finished it...might not be pretty..but it's complete! (about 19 or 20 minutes..forgot to check the clock)

    ReplyDelete
  2. Gifford KiraAugust 31, 2010 at 9:06 PM

    Good time. I'm looking for about twenty minutes. There are some long transition times crossing the gym. Strong work.

    ReplyDelete
  3. karliSeptember 1, 2010 at 3:49 PM

    I saw Greg doing this work out. U looked strong Greg! Sad to say I was thoroughly jealous. :-)

    ReplyDelete
  4. Greg TaylorSeptember 2, 2010 at 8:49 PM

    Thanks guys!...makes it easier to keep plugging along when others are in the same boat! (especially when the boat is really leaky!!!!) Have a great weekend...

    ReplyDelete

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