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

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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.

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