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 1-14-11

Skill Practice:
Rest Day


Strength & Conditioning:
3 Rounds of...
1 minute - DB Thrusters (men 25 lbs, women 15 lbs)
1 minute - Box Jumps
1 minute - Pushups
1 minute - Squats
1 minute - Row (calories)
1 minute - REST
*Running clock. You will lose time transitioning. Do your best to keep a running total.


Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 minute OFF
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2 comments:

  1. Greg TaylorJanuary 14, 2011 at 6:07 PM

    did the 15 minutes of on the minute pushups, swings @50 and squats...got through it ok...pretty hard towards the end on the squats...but managed to always have at least 13 seconds left to go. early on had 22, then down to 13 at the end...woohoo!

    ReplyDelete
  2. Gifford KiraJanuary 15, 2011 at 1:44 PM

    Good work, that's about perfect. Way to push through it.

    ReplyDelete

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