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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 3-11-13

MONDAY MOJO:
"The price of excellence is discipline. The cost of mediocrity is disappointment." -William Arthur Ward


Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
50 Sit-ups
40 Lunges (20/20)
30 Swings (men 50 lbs, women 35 lbs)
20 Hip Extensions
10 SDHP (men 65 lbs, women 45 lbs)


Endurance:
Pick a mode...
Swim 12 minutes
Bike 21 minutes
Run 16 minutes
Row 15 minutes
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