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 1-7-16

Mobility:
Chest, Hips, Adductors

Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Clean Pulls
3-5 x 5 reps

Conditioning:
3 cycles:
5:00 ON, 1:00 OFF
50 Double Unders
40 Wall Ball
30 Situps 
20 Deadlifts – 225/155 lbs
10 Burpees
*restart where you left off

Endurance:
Rest Day

OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
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2 comments:

  1. Greg TaylorJanuary 7, 2016 at 10:05 AM

    Hey Gifford! Hope you had a nice holiday season! Thanks for keeping this site up! We use it all the time!

    ReplyDelete
  2. Gifford KiraJanuary 8, 2016 at 8:45 PM

    Of course bud. Happy new years to you and Karen. I'm glad this site is still useful for you. Let me know if you have any thoughts on how to improve it.

    ReplyDelete

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