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).

Satruday 10-17-10

Skill Practice:
GHD Situps
3 x 20 reps (try to get all 20 reps per set unbroken)
Hip Extensions
3 x 20 (Once again, try to perform all 20 reps unbroken)


Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (men 45 lbs, women 33 lbs)
Hanging Knee Raises


Endruance:
Pick a mode - Swim, bike, Run, Row
10 Rounds of...
30 seconds ON, 20 seconds OFF


"Never look back, unless you're planning on going that way" - Henry David Thoreau
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2 comments:

  1. Greg TaylorOctober 16, 2010 at 12:47 PM

    thought the strength work was not hard enough..so started w/the GHD's and finished w/the rowing.....pulled 1780m in the 10 rounds...woohoo...now that was hard!

    ReplyDelete
  2. Gifford KiraOctober 16, 2010 at 6:26 PM

    Strong as usual Greg. Not too bad, we needed to review some Overhead Squats before unleashing another week. Glad your back. Congratulations on your promotion.

    ReplyDelete

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