ROD 101910


Tuesday, 19Oct10


Total NLP

Four rounds of:

Work /Rest ratio = 30/15

Here’s the circuit

  • DB Thrusters 
  • Kettlebell high pull
  • Half burpees
  • Band sprints
  • Band snap-downs
  • Kettlebell cleans 
  • Mountain climbers
  • Rower

Compare to  ROD 103109


The High Pull

Start in a deadlift position then begin the movement by forcefully extending the bend knees and hips up to accelerate the kettle bell off the ground. As the bell has past the waist, pull the elbows up keeping the bell close to the chest, as if you are “zipping” a jacket with both hands. Continue this pull until the bell has reached an area near the chin, and as deceleration occurs and the bell begins to lower, absorb the bell by returning to the squat position.



“Sometimes it takes a traumatic event in life to wake us up… to force us to make a change that we knew needed to be made, yet were reluctant to take the time to make it”.


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