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 5-31-11

Skill Practice:
Deadlifts
10 x 5 reps (45 second recovery)
Hanging Knees-2-elbow
3 x 15 reps (1 minutes recovery)


Strength & Conditioning:
5 Rounds of for time...
15 Steps each of leg Overhead Lunges (men 30 lbs, women 15 lbs)
20 GHD situps
15 Pullups


Endurance:
Rest Day
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3 comments:

  1. karliMay 31, 2011 at 2:49 PM

    OH lunges killed..13:06. Oliver asked if I was scared while I was about 10 minutes into this. I answered honestly and said "a little". :-)

    ReplyDelete
  2. Gifford KiraMay 31, 2011 at 10:50 PM

    Well done. A fast and furious workout for sure.

    ReplyDelete
  3. Greg TaylorJune 1, 2011 at 12:48 PM

    Wow...nice job Karli...took me 16:30 to get through it...the OH lunges were ridiculous at 30 pounds...Gifford said he used 25 and it was too easy...of course everything is easy for him! Wish I was 28 again... :-)

    ReplyDelete

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