ROD 032713
ROD
Wednesday, 27Mar13
Bewildered
15 seconds work/15 seconds rest for 5 rounds at each couplet: 1 min rest between rounds
Triplet 1:
- Reclines
- Sit-outs
- TRX Single Leg Alternating Squats
Triplet 2:
- DB Snatch (l)
- Plyo Push ups
- DB Snatch (r)
Triplet 3:
- DB Romanian Deadlift (rdl)
- Mtn. Climbers
- KB Swings
___________________________________________________
Juevo’s Rod (Heavy)
Box Squat – 3 sets 8×10 reps
Deadlifts – 3 sets 8×10 reps
Leg Crank Circuit 2 sets for speed – Prisoner Squats (24 reps), Alternating Lunges (12 ea. leg), Split Jumps (12 ea. leg) Squat Jumps (12 reps)
Bench Press – 3 sets 6×8 reps
Incline Bench – 3 sets 6×8 reps
Chest Crank 2 sets for speed – Pushups (15reps), Plyo Push-ups (15 reps), Close Grip Push-ups (15 reps), Plank Climbers (15 reps).
Crank Circuits are to be done immediately after the last rep of the last set.