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 12-17-10

Skill Practice:
Rest Day


Strength & Conditioning:
For time...
Row 1000 meters
30 Pushups
30 DB Thrusters (men 30 lbs, women 15 lbs)
20 Pushups
20 DB Thrusters
10 Pushups
10 DB Thrusters
Row 500 meters


Endurance:
Pick one mode -
Swim 3 x 300 meters (rest 2 minutes)
Bike 4 x 3 miles (rest 2 minutes)
Run 3 x 800 meters (rest 2 minutes)
Row 3 x 750 meters (rest 2 minutes)
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4 comments:

  1. Greg TaylorDecember 17, 2010 at 4:40 PM

    tough one today.....3:56 for the 1000....then 8mins 35secs for all the pushups/thrusters...then rowers were full so ran 400 on the treadmill....2mins 20secs.....phew...

    ReplyDelete
  2. Gifford KiraDecember 19, 2010 at 10:06 PM

    I was thinking this one would be deceiving hard. Good work.

    ReplyDelete
  3. karliDecember 20, 2010 at 8:58 PM

    I did this one yesterday and it really sucked. I was dead after the 30 thrusters!!

    ReplyDelete
  4. Gifford KiraDecember 22, 2010 at 9:38 PM

    Decreasing reps will always test you're ability to maintain a fast pace. Especially when the time it takes to complete that section is more than a minute in duration.

    ReplyDelete

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