Rockasteria: Keith Cross, Peter Ross. Keith Cross first band was Bulldog Breed and one year later he joined T2. Keith was hailed as the new Eric Clapton when T2 released their album It'll All Work Out in Boomland. He left T2 after a few months and 2 years later Keith Cross joined a partnership with Peter Ross. The duo separated after their album Bored Civilians was released. It starts with mild melodic ballads and their duet magic voices , continues with more free forms, like jazz nuances. The Last Ocean Rider (Peter Ross) - 6: 5. Bored Civilians (Keith Cross) - 2: 3. Peace In The End (Trevor Lucas, Sandy Denny) - 3: 2. Story To A Friend (Keith Cross) - 1. Loving You Takes So Long (Peter Ross) - 4: 2. Pastels (Keith Cross) - 4: 0. The Dead Salute (Peter Ross) - 3: 3. Bo Radley (Keith Cross) - 2: 2. Fly Home (Keith Cross, Peter Ross) - 7: 0. Can You Believe It – 2: 5. Blind Willie Johnson – 3: 4. Musicians*Keith Cross - Guitar, Vocals*Peter Ross - Guitar, Vocals*Peter Arnesen - Keyboards*Tony Carr - Percussion*Steve Chapman - Drums*Brian Cole - Pedal Steel Guitar*Sid Gardner - Bass*Jimmy Hastings - Wind*Nick Lowe - Guitar*Jenny Mason - Vocals*Dee Murray - Bass*Lea Nicholson - Vocals*Tony Sharp - Voices*Chris Stewart - Bass. Related Acts. 19. Bulldog Breed - Made In England. Shack - Waterpistol (1995) RYM-- DOWNLOAD. Posted by redeyesight at 8:51 AM. No comments: Post a Comment. Newer Post Older Post Home. Subscribe to: Post Comments (Atom) Blog Archive 2010 (1) March (1).T2 - It'll All Work Out in Boomland. Download Bored civilians files - Tra. Download. Our goal is to provide high- quality video, TV streams, music, software, documents or any other shared files for free! If you have any other trouble downloading bored civilians post it in comments and our support team or a community member will help you! Teeth of the Sea / The Memory Band / Nicola Piovani RSD Titles Now Available Digitally. Fly Home Bored Civilians Keith Cross & Peter Ross YouTube; Keith Cross & Peter Ross - Story To a Friend - Duration. Keith Cross & Peter Ross - Bored Civilians (1972) - Duration: 2:35. HernandezBalaDoce 10,425. Rock On<br />husky -circle the wagons (2006)<br />Keith Cross & Peter Ross - Bored Civilians. Keith Cross & Peter Ross - 'Bored Civilians'.
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I am going to break it down into four major sports, and lay out a program for each sport. In parentheses, I'll write down alternate sports that would also fit with that program. Fraser Heights Recreation Centre is a multi-purpose facility open seven days a week and offers free parking, child minding services, free wi-fi, lit tennis courts with practice wall and sports fields. This guide to HIIT cardio explains the benefits of using the high intensity interval training principle to burn serious calories and body fat. Here are the four sports: Guidelines. General Guidelines. Be consistent. This is important; you will not succeed in anything if you are not consistent. Don't let outside things get in the way of your training and cardio. Not eating healthy will screw you up big time, it's important that your body is properly fueled throughout these programs, because they are intense. I don't know how each of your bodies is conditioned, so I can't right up a program that is exactly right for you. If you're already an excellent runner, start with a 2- 3 mile run and build up to a 7- mile run. You must be pushing yourself during this program in order for you to reap all of the benefits from it. General Training Guidelines Take a one week break during each 1. This is important; your body will need a week of rest after how hard you'll be taxing it. Once you're starting to feel run down, take a week and lift maybe twice in that week lightly, and do some light cardio for a couple days. After the week, you should be refreshed and pumped to hit the weights again. If a lift is new to you, take a week and practice form with just the bar for a few days. Have a partner make sure you're doing everything right. General Cardio Guidelines. Stay Hydrated. This is vitally important, and I cannot stress it enough. You must stay hydrated or bad things can happen (ex. Drink water all the time during your cardio sessions. You need to keep your body hydrated because it gets easily dehydrated when you run. Start off with a 5- minute jog and stretch to get your body ready to run. You don't want a pulled muscle. I'm not there to watch you, and it's easy to slack off when doing cardio. You have to have it in yourself. You'll need the power and strength for tackling. You will also need to be a fast sprinter to run your route and beat your man. You're going to need endurance also, so we aren't going to forget about that. The Training. For training, we're going to use a lot of Olympic lifts, compound lifts, and pressing lifts. You're going to need the explosiveness from Olympic lifts to drive yourself into your opponent, overall size to create more momentum and strong pressing for linemen mainly. The first four weeks will be more of an Olympic program with compound lifts, focusing on power and strength. Weeks 1- 4 After this, we'll go into a 4- day routine that focuses 2 days on strength, and 2 days on speed. This is similar to (and basically is) Westside Barbell Training. Weeks 5- 1. 2Training: Explained. I'll explain some of the techniques involved here, because some of you may not have heard of some of the things I'm telling you to do. I recommend you do a search on Bodybuilding. Work on form with a bar first before trying to load on heavy weight, you don't want an injury. Here is an example for a board press, with a 1. RM of 1. 85: 4. 5 pounds for 3 sets of 5 reps. Box Squat. Speed Work. Finally is the speed work. What you'll do is take a specified weight (explained below), and perform 2- 3 explosive reps as fast as possible. All portions of the lift will be done as fast as possible. What you'll do is take 5. RM for squats, and 5. RM for bench. Increase the weight about 5 pounds every week, keeping the same speed or faster each week. The workouts aren't easy, but by the end of the program, you'll be a much faster and much stronger lifter, and that will give you a huge advantage on the field. The Cardio. Now it's time for some fun cardio. We'll be working on a combination of sprinting and endurance work. Cardio will be performed 3 days a week. Whichever days you choose is up to you, but I recommend you do it on non- lifting days. You want to be able to put in all of your effort into both lifting and cardio. We'll start off with not too much, but over the 1. You're going to sprint for 5. Once you're running more than a mile, take 5- 1. The distances will be as follows: Weeks 1- 4. Sets. Weeks 5- 8. Sets. Weeks 9- 1. Sets. 50m sprint. Total distance : 1 mile. Total distance: 1. Total distance: 2 miles. Day 2 If you are out of shape, day 1 will tax you enough, and you should be dreading day 2. Day 2 is where the fun is at, endurance day. The workouts will be simple, running will be a moderate pace, and you should be beating your previous times each week. Week by week distances are as follows: Week 1 - 1 mile. Week 2 - 1 mile. Week 3 - 1. Week 4 - 1. 5 miles. Week 5 - 2 miles. Week 6 - 2 miles. Week 7 - 2 miles. Week 8 - 2. 5 miles. Week 9 - 2. 5 miles. Week 1. 0 - 2. 5 miles. Week 1. 1 - 3 miles. Week 1. 2 - 3 miles Day 3. For Day 3, we're going to be doing something called plyometrics. Plyometrics are different jumps, hops and throws that will greatly develop lower and upper body speed, agility and power. You must be careful with plyometrics though, because the risk of injury is high if you don't do things right. Have someone experienced (ex. First I'll show the exercises that will be used with the football plyometrics program. Drop down off the box (don't jump) and immediately squat down and explode up as high as you can. Ricochets - Mark a 2- foot wide square on the ground with tape or chalk. Jump from corner to corner as fast as you can, jumping to different corners every time. Lateral Hurdle Jump - Low hurdles will be about 1 foot tall, and high hurdles will be 2- 3 feet tall. You will jump back and forth over the hurdle as fast as you can. Back and forth is counted as 1 rep. Chest Pass - Find a partner and grab a medicine ball. Pass it by explosively pressing your hands out. Have your partner pass the ball back, and repeat. Side Throw - Stand side by side with a partner, with a moderate distance between you (1. Grab a medicine ball, and hold your arms straight out in front of you. Swing your body to the right, and then swing to the left and throw the ball to your partner. Turn 1. 80 degrees and then make the throw to the right. Each two throws counts as 1 rep. Lift heavy, and push yourself during the cardio. The lifting program will build powerful legs, while the cardio will give you the endurance of a marathon runner, and you'll need it. The training actually won't be complicated, and there won't be a whole lot, but that's only because you're going to be doing a lot of cardio. The Training. Training will be a simple 5x. There will be a push, pull and leg day. For most exercises, sets and reps will be 5x. Make sure you increase the weight each week. Halfway through, we'll change up the exercises, but keep the same format. Don't forget to take a week off during the 1. We're going to use the same sprinting day as football has, but the other 2- 3 days will be no picnic. Day 1. Day 1 will be an endurance day tracked by distance. The distance you run will increase over the weeks. The weeks that maintain the same distance, you should be timing yourself, and you will beat your time every week. Here's a week- by- week breakdown. Week 1 - 1 mile. Week 2 - 1 mile. Week 3 - 2 miles. Week 4 - 2 miles. Week 5 - 2 miles. Week 6 - 3 miles. Week 7 - 3 miles. Week 8 - 4 miles. Week 9 - 4 miles. Week 1. 0 - 3 miles. Week 1. 1 - 3 miles. Week 1. 2 - 3 miles Day 2. Day 2 is all about improving your sprinting speed. Distances will be kept the same; it's the time that you will be trying to increase. Have a partner or friend time how long each distance takes, and beat that time every week, whether it is by . Here's what day 2 looks like: 1. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Beat time from previous week. Day 3. Day 3 is another endurance day, more fun. This time we'll be going by time, as opposed to distance on day 1. Don't just walk or lightly jog for the time, you should be at a fast jog/run for the time. You should be beating your total distance covered each time you repeat the same time ran. Here's a week by week time list. Week 1 - 3. 0 minutes. Week 2 - 3. 0 minutes. Week 3 - 3. 5 minutes. Week 4 - 3. 5 minutes. Week 5 - 3. 5 minutes. Week 6 - 4. 0 minutes. Week 7 - 4. 0 minutes. Week 8 - 4. 0 minutes. Week 9 - 4. 0 minutes. Week 1. 0 - 4. 5 minutes. Week 1. 1 - 4. 5 minutes. Week 1. 2 - 4. 5 minutes Day 4. Day 4 will be introduced Week 7, and will be very simple. You get the first 6 weeks to get into better shape if you haven't already. What you'll do is just run 2 miles, and you will beat your time each week. By Week 7, two miles should be a piece of cake, so don't complain. Once completed, you should be able to burn your entire team on a mile run if your coach makes you run one. You will also start because you will be one of the only ones who can hustle full speed the entire game. Basketball also requires a high level of conditioning, so we'll do plenty of endurance work as well. Training. The Cardio. With cardio, we're going to focus on increasing your speed, endurance and vertical leap. The workouts aren't too frequent because you're going to be doing plyometrics for legs also. 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