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 3-29-11

Skill Practice:
Back Squat
10 x 3 reps (30 second rest)
*as heavy as possible for all 10 sets.


Strength & Conditioning:
5 Rounds for time...
15 SDHP (men 65 lbs, women 45 lbs)
30 Squats
15 Push Press (men 65 lbs, women 45 lbs)


Endurance:
Pick a mode...
Swim 10 x 100 meters (1 minute rest)
Bike 10 x 1 mile (2 minute rest)
Run 10 x 400 meters (1 minute rest)
Row 10 x 250 meters (1 minute rest)
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3 comments:

  1. Greg TaylorMarch 29, 2011 at 1:27 PM

    Did strength today...wasn't too bad...about 16 mins i think....(clock in the gym is broken!)..thanks Gifford!

    ReplyDelete
  2. Gifford KiraMarch 29, 2011 at 9:52 PM

    Ha, they are either broken, or wrong. Good work Greg. Keep it up. What weight did you end up holding?

    ReplyDelete
  3. Greg TaylorMarch 29, 2011 at 10:19 PM

    I was able to stick with 65 throughout...and got all the reps unbroken...wooohoo!

    ReplyDelete

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