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).

Tuesday 12-7-10

Skill Practice:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)


Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats


Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts
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2 comments:

  1. Greg TaylorDecember 7, 2010 at 5:50 PM

    Good thing walking out of the gym after this one was not really mandatory..crawling was more the right speed....

    20 squats....1:15
    800m run....9:40
    Bike 2mile...7:30
    Row 1000....3:58 (but add 20sec rest between the 500's)
    20 squats....1:27

    Had to do the run first since the rowers were bizzee...and yes..now I am crippled! :)

    ReplyDelete
  2. Gifford KiraDecember 7, 2010 at 9:30 PM

    Whew! Good one Greg! Great Splits. I know that running is tough on you. Glad you made it through. Excellent work as usual!

    ReplyDelete

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