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 11-12-10

Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to add weight each set)
Dips
3 x 10 (do your best to do them unbroken)


Strength & Conditioning:
5 Rounds for time...
21 Thrusters (men 75 lbs, women 45 lbs)
Run 400 meters
21 Hang Cleans w/2DBs (men 25 lbs, women 15 lbs; use your legs, keep your back straight)


Endurance:
Rest Day


"Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald
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1 comment:

  1. Greg TaylorNovember 12, 2010 at 5:20 PM

    ahemmmmmm......wtf???? so this took me 45 minutes just to get through 4 rounds....was I that screwed up today? Or was this super dee dooper hard? Thrusters and run was doable...but after the 4th round of cleans...there was no way the 5th round was gonna happen w/o overall collapse! better luck tomorrow i hope

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