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).

Thursday 6-2-11

Skill & Strength:
Back Squats
7 x 5 reps (try to maintain the same weight for all seven sets)


Conditioning:
4 Rounds of 5 minutes ON, 2 minutes OFF...
*In each five minutes:
Run 600 meters (.37 miles)
15 Burpees
Push Press - max reps for the remaining time (men 65 lbs, women 45 lbs)

Goal is to complete as many push presses as possible.


Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
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5 comments:

  1. Greg TaylorJune 2, 2011 at 5:47 PM

    This comment has been removed by the author.

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  2. Greg TaylorJune 2, 2011 at 5:48 PM

    ok there was no way this was going to happen after the last two days of stuff....sooooo...faked it today...did 9 min tme trial rowing (2237m) and then three rounds of run 400m, 20 push press (65lb)..not feeling really spiffy after this three days...not sure what the dealio is.. probably the twelve days off due to work and couldn't start again until last Thursday...hopefully things will get better! :-)

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  3. Gifford KiraJune 2, 2011 at 9:48 PM

    This was a tough workout. A very tough workout!

    ReplyDelete
  4. karliJune 4, 2011 at 3:26 PM

    I got 20 presses all 4 rounds but could've pushed 21-22 on a few. Had watch viewing difficulties. My body feels like jello!

    ReplyDelete
  5. Gifford KiraJune 6, 2011 at 9:31 PM

    Karli, that's awesome! well done!

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