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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).

Monday 10-11-10

Skill Practice:
Pullups
5,5,5,5,5
Work and making pullups as hard as possible so you can only do five reps at a time: this means either less assistance or add weight by holding it between your knees


Strength & Conditioning:
For time...
21 Pullups
Run 400 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 400 meters
21 Pullups


Endurance:
Rest Day
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