ROD 121012

ROD

Monday, 10Dec12

 

Magic Monday

Descending Intervals

• Round 1: 60/30
• Round 2: 50/25
• Round 3: 40/20
• Round 4: 30/15

Here’s the circuit: Modify to your needs for each exercise. 1 minute rest in between rounds

• KB Front Squats
• Reclines
• KB Swing
• DB Overhead Press (strict)
• Short and Quick Russian Twists

__________________________________________________

Athletes ROD

(15 Mins) Warm-up / (10 mins) Plyometrics (power work) Linear Day /(35 mins) Strength Training

Power Work – One Arm Dumbbell Snatches 4 sets of 6 reps (same rule applies; more than 6 too heavy …)

4 sets of 10 rep max’s on all exercises. If they can do more than 10 reps it’s to light/less than it’s too heavy. All exercises should be superset w/ 1 minute rest in between every 2nd set. The rest should be a light jump rope on the 1st and 3rd.

• Front Squats KB / Chin-ups / Slam Ball Power Russian Twist for 20 reps
• DB Bench Presses/ KB Deadlifts / Alternating Leg MB Sit-ups for 20 reps

_________________________________________________________________________