ROD
Monday, 07Dec09
Strongman Monday
45 work / 20 rest ratio for 4 rounds
Deadlifts 155
Strongman rope & KB curls
Tricep foor skull crushers
KB Swings
KB front squats
20 Tire flips w/jump in/out
Pullups (Chest to Bar)
ROD 120709
December 7, 2009 By Leave a Comment
ROD 113009
November 29, 2009 By Leave a Comment
ROD
Monday, 30Nov09
Strongman Monday
Perform each movement for 30 seconds…
Move from one exercise to the next without stopping….
Rest for 1:00 and repeat 5 more times!
- Kettlebell floor presses
- Bag drag pull
- Barbell overhead presses
- Reclines
- Kettlebell Thrusters
- Power rope
This ends up being 6 rounds of 3 minutes of work and 1:00 rest
The Warm-up
ROD 112309
November 23, 2009 By Leave a Comment
ROD
Monday, 23Nov09
Strongman Monday
For 30 sec work / 15 sec rest / 5 rounds
- Wall walkouts
- Deadlift 155lbs
- Barbell overhead squats
- Tire stand hammer thrusts
- Power rope
- Seated Bag drag
Strongman Mondays is for those individuals who find themselves with a profound desire to participate in a more challenging routine. This ROD is not for the feint at heart and the member should have knowledge of the movements & equipment offered.
Ball Slams is an excellent way to increase core, lat and hip development. At NLP we use this movement as a staple exercise to increase total body mobility.
ROD 111609
November 16, 2009 By Leave a Comment
ROD
Monday, 16Nov09
Strongman Monday
The work / rest ratio will be 30 sec /15 sec with a 30 sec rest in between rds.
- 50 lb Overhead Carry
- 65 lb Barbells Farmers Walk
- Pull-ups
- Rotational Ball Slam
- Sandbag Shoulder Pass
- Tire Flip
Oh no guys another Strongman Monday, Ugh!!!!!!!!
Imagine lifting a 300 pound anvil…
ROD 110909
November 9, 2009 By 1 Comment
ROD
Monday, 09Nov09
Strongman Monday
40 sec work / 20 sec rest: 5 rounds with 1 min rest in between rounds
- Barbell Push Press – 95lbs
- Pull-ups
- Pushups on Stab ball
- KB Front Squats 24k
- Sledge hammer – tire alternating swing chops
- Kness to elbows on rings
Maxwell’s Silver Hammer: the perfect balance to the kettlebell Swing.
Everything in life has its counterpart: Lancelot had Guinevere; Hiawatha had Minehaha; Tristan had Isolde; to has fro; back has forth; up has down and Tweedledee has Tweedledum! You get my point: there’s a perfect balance for everything. Continue reading…
