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 1-7-13

Mobility:
Chest, BB rollout. Traps

Skill & Strength:
DB row
3 x 10 each side
Situps
3 x 1 minute - max reps (1:00 rest)
Front Squats
7 x 5 reps

Conditioning:
5 rounds...
25 wall ball 
30 single jump rope
5 sprawls 

Endurance:
Rest Day
Posted by at No comments:

Saturday 1-5-13

Skill & Strength:
Rest Day

Conditioning:
10 rounds...
5 pull-ups
10 Push-ups
15 Squats
Then,
3 rounds...
21 box jumps
12 Burpees

Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 3 miles
Row 5k



Posted by at No comments:

Friday 1-3-14

Skill & Strength:
Back Squats
5 x 5 reps
Pull-ups
3 x max reps (2:00 rest)

Conditioning:
6 rounds...
5 Burpees
10 box jumps
15 situps
10 DB Thrusters (men 30 lbs, women 20
lbs)
5 Push-ups

Endurance:
Pick a mode: Swim, Bike, Run, Row
12 rounds...
90 sec ON, 0:30 OFF

Posted by at No comments:
Subscribe to: Posts (Atom)