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 9-10-10

Skill Practice:
Back Squat
5,5,5,5,5,5
Try to increase the weight for each of the six sets of five.


Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Hip Extensions
50 Situps


Endurance:
Pick one
Swim 2 x 6 minutes
Bike 2 x 12 minutes
Run 2 x 10 minutes
Row 2 x 8 minutes
Rest 2 minutes between rounds.
These are all out efforts!
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1 comment:

  1. Greg TaylorSeptember 11, 2010 at 10:58 AM

    Did yesterdays today...lunges were insane on the last set...total rubber legs! Rowing is getting a bit easier..each 300 was at a 1:50 +/- pace (which if I had glasses on I think is the 500m pace?)

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