"Forty Rod"

Objective: Strength/Power Endurance

Warm up: 4x Barbell Complex (75#, 85#, 95#, 105#)

Training:

Work up to 1RM Front Squat

(1) 5 Rounds
5x Front Squat @ 75% 1RM
15-ft Rope Climb

(2) 10-9-8-7-6-5-4-3-2-1 for time
Renegade Man Makers (M-25# db's, W-15# db's)
KTE

(3) 500m Row - easy, cool down pace

Comments:

"Yes, there are risks that come with some kinds of movement and we surely can cross the reversal point from benefit to injury. Yes, if you've been on the couch for a couple of decades, a sudden plunge into exercise could be medically risky. But by comparison, the more substantial risk comes with stasis. In other words, if you exercise, you might hurt yourself. You might strain your heart or inflame the ligaments in your knees. You might twist your ankle or fall off your bike. But if you don't exercise, you will almost certainly suffer early physical degeneration and illness; your heart will become flaccid, your muscles will begin to atrophy and your central nervous system will go dormant."

- Frank Forencich, "Play as if Your Life Depends on It.

About "Forty Rod": Beware those Renegade Man Makers. Remember, after round 7 you are half way done. Work hard. Try not to puke.

- Rob Shaul

Nice & deep ...

Never easy ...

Row!

Push!