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 9-28-10

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds for time...
9 Hang Squat Clean - Just a hang clean but do a full squat with the bar and your chin. you can either "catch" the clean at the bottom of the front squat, or power clean and then do one front squat separately. (men 65 lbs, women 45 lbs)
15 Pushups
21 Box Jumps.


Endurance:
Pick one mode - Swim, Bike, Run, Row
4 Rounds of...
3 min ON, 2 min OFF
Max Distance
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2 comments:

  1. Greg TaylorSeptember 27, 2010 at 10:32 PM

    welll.....didn't exactly CF today...but surfed for quite a while...does that count? Off to Texas tomorrow for 3 days....see ya Friday!

    ReplyDelete
  2. Gifford KiraSeptember 28, 2010 at 9:56 PM

    That's great Greg. I think it counts. Safe travels and I will see you soon.

    ReplyDelete

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