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 10-19-10

Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep in the same for all five rounds)
2DB Press (one dumbell in each hand. Push them both overhead at the same time without using legs. *keep abs engaged)
3 x Max Reps (3 minute recoveries; men 20 lbs, women 12 lbs)


Strength & Conditioning:
5 Rounds for time...
5 Hang Power Cleans - men 65 lbs, women 45 lbs (bar starts just above knee. Use hips and shrug to pull bar to "rack" position, bar at the chin, elbows high) *protect your back, keep it straight, use your hips!
10 Thrusters
Run 30 Calories or Row 500 meters


Endurance:
Rest Day


"Nothing is easy to the unwilling" - Thomas Fuller
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