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).

Monday 11-8-10

Skill Practice:
Back Squats
12 sets of 2 reps (On the minute every minute for 12 minutes, pick as heavy a weight as possible, but constant for the whole time)


Strength & Conditioning:
5 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups (do jumping pullups if necessary)

Endurance:
Rest Day


“It is hard to fail, but it is worse to have tried to succeed.” – Theodore Roosevelt
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2 comments:

  1. Greg TaylorNovember 8, 2010 at 4:55 PM

    yikes...first day back...not fun...plus some knucklehead stacked plates too deep on the pullup bar frame and one fell on my hand...OWWWWWW!!!!

    ReplyDelete
  2. Gifford KiraNovember 8, 2010 at 8:59 PM

    Ouch! Good work never the less. Glad you're back.

    ReplyDelete

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