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).

Thursday 12-23-10

Skill Practice:
Front Squats
5 x 3 reps (try to keep the weight the same for all five sets)
Hip Extensions
3 x 15 (try to perform each set unbroken)


Strength & Conditioning:
"12 Days of Fitness"
30 minute Time Limit
1 Burpee
2 Ball Slam Situp (sub is Pullup)
3 SDHP (men 65 lbs, women 45 lbs)
4 Thrusters (men 65 lbs, women 45 lbs)
5 Swings (men 50 lbs, women 30 lbs)
6 Squats
7 Situps (not GHD)
8 Puhsups
9 Wall Ball (sub is Dips)
10 Jumping Lunge (each side)
11 Inchworms
12 Double Unders (sub 50 singles, or 20 Box Jumps)
** this workout is done like the song "12 days of Christmas"
ie...exercise 1, 2-1, 3-2-1, 4-3-2-1,....12-11-10 all the way to 1!


Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
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3 comments:

  1. Gifford KiraDecember 23, 2010 at 8:33 PM

    Kudos to everyone that did it. I know it's not what we usually do, but I heard some good times. Don't stress with the holidays, enjoy it, it will all be over in a few days.

    ReplyDelete
  2. Greg TaylorDecember 24, 2010 at 10:47 AM

    So what were the good times? I finally got there in 28:41! Merry Christmas everyone!

    ReplyDelete
  3. Gifford KiraDecember 24, 2010 at 4:05 PM

    I made a few modifications for several people that changed the game a little. So far there have been only 7 people who have successfully completed the workout in under 30 minute. Another dozen have completed the workout in between 30-35 minutes.

    ReplyDelete

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