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 10-8-10

Skill Practice:
Deadlifts
3,3,3,3,3,3 (Increase your weight for each of the six sets. Go heavy find your 3 rep max)
Pullups
3 x max reps (2 minute recoveries)


Strength & Staminga
For time...
Run 400 meters
40 Lunges
25 Hanging Knees-2-Elbow
25 Pushups (new standard: drop to bottom of pushup, chest on ground. lift both hands off ground momentarily and then pushup)
25 Burpee-Pullups (Do one Burpee then jump and do one pullup, that's one rep)
Run 400 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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2 comments:

  1. Greg TaylorOctober 8, 2010 at 1:30 PM

    ok..wtf.....that "new standard?" tell it to take a hike!!!!! Did rowing at 500 instead of running..then got to #16 in the burpee/pullup regimen and had to stoppppp.....owwwwwwww...... finished with a row..now I can see that i have a lot of work to do to get all the way through this....oh well... back at it tomorrow..

    ReplyDelete
  2. Gifford KiraOctober 8, 2010 at 11:57 PM

    It was quite the chipper was it not!?! The new standard is tough. But it endures good range of motion. Quite the best. Welcome back.

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