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 7-4-11

Skill & Strength:
Back Squats
5 x 5 reps (maintain the same weight for all five sets)


Conditioning:
5 Rounds for time...
1 Press
1 Pullup
3 Push Press
3 Pullups
5 Thrusters
5 Pullups
*Use the heaviest weight possible, but keep the load the same for all lifts


Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1200 meters (2 min rest)
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2 comments:

  1. Greg TaylorJuly 4, 2011 at 9:10 PM

    happy 4th everyone~ off to work tomorrow..still slightly sore from Saturday...but went anyway..did the 5, 6 7 min rows with 2:30/3min breaks...pulled 4180...probably shouldn't have had the last shot of Patron last night! OWCH! See ya Friday!

    ReplyDelete
  2. karliJuly 8, 2011 at 9:41 PM

    Ha Greg. I don't think the problem was the first shot of patron. It was the first and all the ones in between! Patron is never nice in the morning! :-)

    ReplyDelete

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