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 10-22-10

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds for time of...
Bear Crawl 100 ft.
Long Jump Back
*After every 5 jumps perform 3 Burpees.


Endurance:
Pick a mode of - Swim, Bike, Run, Row
10 Rounds of...
20 sec ON, 10 sec OFF


"Adversity is the first path to truth" - Lord Byron
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2 comments:

  1. Greg TaylorOctober 23, 2010 at 6:24 PM

    whew...had to drive to LA and back on Friday..drive home sucked! But Karen came with me so it wasn't so bad.....did this workout on Saturday....didn't seem too bad until the 4th round...then those burpees sucked too!

    ReplyDelete
  2. Greg TaylorOctober 24, 2010 at 4:20 PM

    Couldn't get creative today (Sunday)...so did 20 rounds of the 20sec row, 10 sec off.....pulled 2161m....

    ReplyDelete

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