ROD 111912


Monday, 19Nov12


Body-weight/Flex/Mobility Training 

This is a classic NLP routine.

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Close grip Burpee into sumo stance jump
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 1 set
  5. Sumo Squat Jumps x 1 set


Athlete’s ROD


Explosive movements – Practice the Hang Cleans – light-weight…. Then move onto 4 sets of 10 reps @ 60% weight. Make sure that after the initial practice of the Hang Clean, they must be explosive during the movement.

Workout – go from one exercise to the next at 10 reps for 8 sets rest 1:30 between the two exercises. Make sure that the weight is set for each individual. If they can do more than 12 reps it’s too light if they can do only 8 reps it’s too heavy. The cadence on the reps are important. They should be 1 up and 3 down.

  • Overhead Dumbbell Presses (strict)
  • Deadlifts

Then rest for 1:30 and move onto same protocol as above… Use superband for those who need assistance in the Pull-ups to complete sets prescribed.

  • Front Squats
  • Close grip Pull-ups