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).

Saturday 11-13-10

Skill Practice:
Push Press
7,7,5,5,3,3 (increase the weight each set)
Pushups
3 x Max Reps (1 minute rest)


Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 65 lbs, women 45 lbs; *Scale the weight if necessary)


Endurance:
Pick one of the following -
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 2 x 10 minutes (2 min recoveries)
Row 3 x 7 minutes (2 min recoveries)


“Success is simple. Do what’s right, the right way, at the right time.” – Arnold H. Glasow
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1 comment:

  1. Greg TaylorNovember 13, 2010 at 5:45 PM

    this was a bit more reasonable... (or maybe I wasn't as big a wimp today..who knows)..anyway...forgot to watch the time...my guess is about 20mins....anyway...see ya next week..tomorrow is the NHRA finals at Pomona..time to listen to some 8000 horsepower cars!

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