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).

Saturday 6-11-16

Skill & Strength:
3 sets...
100' Farmers Carry - 53/35 lbs
100' Waiter Walk - 53/35 lbs 

Conditioning:
6 sets of:
1:30 ON, 1:30 OFF
In each 1:30 Time Cap perform…
15 Pull-ups (athletes should modify reps so they are done with this station by 35 seconds – hold that rep number (even if it takes longer than 35 seconds) for the next 5 sets. IF athletes cannot perform pullups without a band, they will perform 15 Overhead Situps – 45/25 lbs)
5 Ground-2-OH – 175/115 lbs (these should be heavy, probably fast singles. 65-75% 1RM)
Max Reps – Double Unders in time remaining. (Singles are permitted if they are still not getting DU.
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)