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 9-10-13

Skill & Strength:
Push Press
5 x 3 reps (maintain the highest load possible for all five sets)

Conditioning:
3 rounds...
10 pull-ups
20 push-ups
30 sit-ups
40 swings (men 50 lbs, women 35 lbs)
50 Squats

Endurance:
Pick a mode...
Swim 10 x 1 min ON, 0:30 OFF
Bike 10 x 2 min ON, 1:00 OFF
Run 10 x 1:30 ON, 0:45 OFF
Row 10 x 1:15 ON, 0:35 OFF
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1 comment:

  1. Greg TaylorSeptember 10, 2013 at 5:29 PM

    Glad to see you are back online! We missed you...hope you are doing well!
    Karen and Greg

    ReplyDelete

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