Hey guys. Hope you've been enjoying the ROD stuff. Hit me up with any feedback you have. In the meantime keep on turning up and smashing it each day! It's been awesome to watch. Best. Community. Ever! A): Barbell Bent Over Row 3 x 10. NOTES: try to get heavier than last week but only on the condition that the form is PERFECT. We're looking for a straight, flat, tight back and for the barbell to make clear and concise contact with your body each rep. Retract your shoulder blades as you draw the bar toward you. Keep your legs slightly unlocked. Don't go stiff legged. This movement is majorly important for building a strong and stable upper back which will in turn transfer over to many different movements such as pull ups, cleans, etc. B): Floor Press 3 x 8 NOTES: This may be the first time you are about to do a floor press. Don't fret its quite a simple one to get right. Unfortunately it' also very easy to mess it up too! Essentially a floor press is like the Bench Press, only without the bench! what you need to think of here is externally rotating your shoulders and keeping your elbows tight in at 30-45 degrees from your body. Grip is to be similar to that of your push up stance (hands at around shoulder width). With your shoulders organised you lower the bar until either the bar touches your chest or the bumper plates touch the ground. Drive the bar back up to full lock out ensuring you remain tight in the body throughout. (i.e: don't arch away in the back trying to shorten the range). With regard to the bar path it should start directly over your chest/nipular area and not over the neck/head. Lower it to the mid/lower part of the chest (again somewhere near to the said nipular area) then drive it back up to where it started. Logistically speaking your'll need a spotter even if it's just to hand you the bar and take it off you again. Please grab a Coach if you are unsure about anything or need a spot (which you will).