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 6-28-11

Skill & Strength:
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters


Endurance:
Rest Day
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3 comments:

  1. Greg TaylorJune 28, 2011 at 7:18 PM

    ok...really really mean...took 35:52 (and yes I now have a watch since i can't see the stoopid clock in the gym!....that was REALLY hard!

    ReplyDelete
  2. Gifford KiraJune 28, 2011 at 9:49 PM

    Ha! I thought this one was going to be a problem. How did the house selling go? Hope you're well. Also, around this Saturday at 10 let me know. Group workout being planned.

    ReplyDelete
  3. Greg TaylorJune 28, 2011 at 10:45 PM

    Yes I will be around this weekend...kinda weird with the for sale sign in the yard..no offers yet, but positive feedback..we shall see...let me know where the group workout is!

    ReplyDelete

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