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 1-2-12

Skill & Strength:
Ghd Situps
3 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)


Conditioning:
For time...
Row 500 meters
40 Squats
30 Swings (men 55 lbs, women 35 lbs)
20 Pullups
10 Burpees
20 Pushups
30 Thrusters (men 80 lbs, women 60 lbs)
40 Lunges
Run 50 Calories


Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 30 sec OFF
2 min ON, 1 min OFF
3 min ON, 1:30 OFF
4 min ON, 2 min OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
max distance
Posted by at

2 comments:

Subscribe to: Post Comments (Atom)