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 7-14-11

Skill & Strength:
Pullups
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
4 Rounds for time...
Run 400 meters
15 Pullups
15 Pushups
15 Overhead Situps (men 25 lbs, women 15 lbs)
25 Squats


Endurance:
Rest Day
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4 comments:

  1. Greg TaylorJuly 14, 2011 at 5:02 PM

    slow and steady...25:24 today.....have a great weekend!

    ReplyDelete
  2. karliJuly 15, 2011 at 11:44 AM

    18:43. The sit ups were my sticking point. I can't imagine using 25 lbs for those! My knee started complaining on the last run at like .18-so frustrating!

    ReplyDelete
  3. Greg TaylorJuly 18, 2011 at 1:25 PM

    wow! 18:43!!! that's amazing....wish I could not be 52!

    ReplyDelete
  4. Gifford KiraJuly 18, 2011 at 11:12 PM

    Oh man....Karli...you're taking off!

    ReplyDelete

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