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 2-8-11

Skill Practice:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Strength & Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Push Press (men 85 lbs, women 55 lbs)


Endurance:
Rest Day
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2 comments:

  1. Greg TaylorFebruary 7, 2011 at 9:44 PM

    ok today was not fun after the NOT a rest day.. too many thrusters! couldn't finish the 5th round of HK2E....but got all the rest...tomorrow is a rest day for me!

    ReplyDelete
  2. Gifford KiraFebruary 7, 2011 at 10:14 PM

    We have had overhead mayhem lately! Duly noted. Time for some mix and match. Get the jump-ropes ready! Good work Greg!

    ReplyDelete

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