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 8-9-10

Strength & Conditioning:
Row 1k or Run 800m
then,
3 Rounds of...
20 Pullups
25 Swings (men 45 lbs, women 30 lbs)
30 GHD Situps
then,
Row 1k or Run 800m


Endurance:
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
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2 comments:

  1. Greg TaylorAugust 9, 2010 at 7:59 PM

    ok...I'm pretty sure that was mean after yesterdays pullup extravaganza....gym was crowded so had to wait for pullup bar...couldn't even row and had to run...and ya know how much I love running!

    ReplyDelete
  2. Gifford KiraAugust 9, 2010 at 9:51 PM

    We can never be too practiced at pullups. It feels like summer, people are back to their workouts.

    ReplyDelete

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