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).

Monday 8-23-10

Skill Practice:
Handstand Pushup
3 sets of Max Reps...2 minute rest between sets.
*Put your feet on something as tall as your hip. Back your hands up so your torso is as vertical as possible. Keep abs tight. Lower the top of your head to the ground.


Strength & Conditioning:
21-18-15-12-9-6
Lunge 100ft *Lunge distance doesn't change.
GHD Situps
Pullups


Endurance:
Pick one and go for max distance
Swim 2 x 10 minutes with 2 minute recovery
Bike 2 x 20 minutes with 2 minute recovery
Run 2 x 15 minutes with 2 minute recovery
Row 2 x 12 minutes with 2 minute recovery
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