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).

Monday 6-6-11

Skill & Strength:
Hang power clean
12 X 3 reps (maintain the same weight, but make it as heavy as possible )
*30 second rest


Conditioning:
21-15-12-6 for time...
Box jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Push press e/ DBs (men 30 lbs, women 20 lbs)


Endurance:
Pick a mode - swim, bike, run, row
5 rounds for Max distance
3 min ON, 1 min OFF
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3 comments:

  1. Greg TaylorJune 6, 2011 at 6:09 PM

    warmed up with a 400m walk at 4.0 then 400m run at 6.0...then finished in 13 mins....starting to feel a little like it is coming back..slowly.. :) Thanks for the fun workouts! (NOT!)

    ReplyDelete
  2. Gifford KiraJune 6, 2011 at 7:36 PM

    Nice Greg. Think you might be around on Saturday?

    ReplyDelete
  3. Greg TaylorJune 6, 2011 at 9:11 PM

    Not this weekend...we have an agility trial w/Kora and Karen can't run due to her back....maybe next weekend? Thanks!

    ReplyDelete

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