Today marks the first post on the ROD Athlete Program! Please 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.   : )   Part a: Barbell bent Over Row 3x10 ("heavy") NOTES: warm up with 2-3 sets starting on an empty bar and pick your weight for the 3 main sets. Monitor your form, key points to work on are: - shoulder blades MUST be back at all times (no slouching at all!!) - back must remain straight as an arrow from top to bottom (again no rounding!) - bar needs to touch body at the point you chest meets your stomach.     Part B: 5 rounds, each for time of  Max Handstand Holds NOTES: you can superset these with the Bent Over Rows if you choose. Only allow one effort at a time (if you come off the wall after 2-3 secs bad luck). Aim for as long as possible without comprising the midline. Although we're aiming for max efforts don't go longer than 45secs.     Post Results To Comments or my Email..