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).

Saturday 3-12-11

Skill Practice:
Pullups
3 x max reps (90 second recovery)
Hanging leg raise
3 x 15 reps (perform each set of 15 unbroken)


Strength & Conditioning:
30-20-10 for time...
Overhead Lunge each leg (men 25 lbs, women 10 or 15 lbs)
Burpees


Endurance:
Rest Day
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2 comments:

  1. Greg TaylorMarch 12, 2011 at 10:40 AM

    whew...did the DL/PU/run 400 from yesterday....not bad.....runs were all 2:20 (at 7.0) and was able to not stop....finally getting back in a rhythm! Have a great weekend!

    ReplyDelete
  2. Gifford KiraMarch 13, 2011 at 8:08 PM

    Strong work Greg. Welcome back to the exercise world.

    ReplyDelete

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