ROD 121613


Monday, 16Dec13


Strength / Power

This is a 40 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

  • KB Racked Squat (r/l)
  • Dynamic Squats
  • KB Staggered Stance Deadlift (one foot just behind heel to the side, r/l)
  • Split Jumps (r/l)
  • KB Clean and Press (r/l from the floor)
  • Plyo Push-ups

On the split jumps, you are to jump high and land in a clean lunge/chest high, at a medium cadence to ensure strict form is not faltered, not fast sloppy jumps and landings. On the staggered d/l the KB is in the hand side of the rear foot. Also if you are staggered with the right foot forward then you will split jump with the right foot forward and visa versa. You may do the plyo push-ups on your knees but the hips must be open and the elbows no more than 45 degrees out.