ROD 120114


Monday, 01Dec14


OK now that we have our metabolisms kicked up last week…. Let’s go for strength. We are not looking for speed lifts when lifting for strength, we are looking for slow, controlled and steady lifts.



4 Rounds

  • 1 Minute Max Reps KB Front Squats

Recover 30 seconds

  • 1 Minute Max Reps Barbell Deadlifts (at least 70% of body-weight)

Recover 30 seconds

  • 1 Minute Max Reps DB Hang Clean to Press

Recover 30 seconds

  • 1 Minute Max Reps KB Floor Presses

Recover 30 seconds


Core Finisher = 20 seconds work / 5 seconds rest for 5 rounds

  • Diamond Sit-ups
  • Reverse Crunch w/ knee kip


Keep a steady pace and reps consistent throughout the rounds. Go as heavy as your strength will allow. Push Yourself, that is why you have a 30 second recovery period between lifts. The only way to get stronger is to lift heavier, so challenge yourself to a new level. Just make sure you use correct form. We will be checking.



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