Welcome to the ROD Athlete Program week 2! Please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : ) A: strict press 3x5 (add only 0.5kg - 2kg to last week) NOTES: going on from yesterday. Keep this linear progression simple. Only add on between 0.5kg - 2kg to the bar this week. You will find that the strict press is the most difficult to keep progressing up the weights without throwing in the towel too soon. Only add in small amounts to ensure you keep hitting those 5's. On the form front feet are under the hips. Squeeze and contract everything from the bar down (quads, glutes, stomach, pinkie toes, etc). Drive the bar upward whilst tucking the chin in and out of the way. Once bar passes brow send head back through again. Think hard about your midline stability. B: 6 Tabata row intervals for metres (3 mins work only, not 4) NOTES: we will keep adding in some conditioning pieces to the program. It's there to aid with our work capacity. That is after all a huge component of CrossFit. We're looking for you to go all out on each occasion. Hit a good first target number and try your hardest to live with it. Tabatas are a fantastic way to enhance and indeed maintain a good conditioning base that will in turn help you across all aspects of your CrossFit. Don't avoid this! 🙂