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).

Wednesday 8-8-12

Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight for each set if seven)
Pushups
3 x max reps (1:00 recovery)
Mobility and stretch


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1:00 ON, 1:00 OFF
*Max distance
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2 comments:

  1. Greg TaylorAugust 8, 2012 at 12:01 PM

    GIfford.....Once again, thank you for all your insight and assistance! Both Karen and I will miss you and your "torture".... :) But we are both excited about the results...and remember, when you get up to NorCal you are always welcome to stay at our retreat at the beach! We will always keep up on the blog so please let us know (our phones are the same so text/call will work) if you change your website...it is a GREAT help!

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  2. Gifford KiraAugust 8, 2012 at 5:06 PM

    Thanks Greg it is has been my absolute pleasure being able to be part of yours and Karen's time the past five years. Thanks for your every lasting persistence and effort. Best wishes in Northern California.

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