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 8-17-10

Skill Practice:
Pullups 3 x Max Reps
*Skill work should be done before everything. Time is not kept. The whole goal is go for max reps or weights. Rest time varies to maximize performance.


Strength & Conditioning:
For time...
20 Hang Cleans {take the ground from ground to the the shoulders, do NOT press overhead} (men 75 lbs, women 45 lbs)
Row 1000m or Run 800 meters
20 Front Squats {weights stay in rack position, at the shoulders while squating} (men 75 lbs, women 45 lbs)
Row 100o meters or Run 800 meters
20 Push Press (men 75 lbs, women 45 lbs)
Row 1000 meters or Run 800 meters


Endurance:
1 min ON, 1 min OFF
1 min ON, 45 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 15 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 45 seconds OFF
1 min ON, 1 min OFF
1 min ON.
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