September 28, 2011

DOESN'T THIS LOOK LIKE FUN!!!!!
Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)

Week 3 of 3 of 4 day Tabata Routine
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)

wEEK 3 OF 3
Day 3
OFF

Program 3 (Conquest Programming - Increasing intensity week)

Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
A. Press Push Press Push Jerk Complex 6x1.1.1 (Progressive overload)
B. For Time
Run 200m
21 Pull Ups
21 Knees to Elbows
Run 200m
15 Pull Ups
15 K2E
Run 200m
9 Pull Ups
9 K2E

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