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: Back Squat 3 x 5 (add 2.5kg to last week). NOTES: keep to the plan here and only add on 2.5kg to what you did last week. We don't want you maxing out each time this comes up. Remember that's it's a linear progression and each and every one of us has not exhausted that avenue yet. Not by a long shot. That much I can promise you! On the form front keep the bar high up on the trap muscles. Keep it tight and keep your chest proud. "Screw" your feet into the ground (like you're ripping a newspaper in two), and keep your knees out! Absolutely no wavering on this! Keep it simple, keep it solid, keep it looking goooood. 🙂 B: 50 Toes Thru Rings (for QUALITY). NOTES: Break up into an achievable rep sequence that will prevent you from failing at any reps. Only count the reps if both feet get clearly through the rings. Adjust the rings so that your toes are just off he ground when holding on. Set a neutral grip and work on the kip motion to get the rhythm needed to string some reps together. Be sure to activate and fire your lat muscles to control your movement and maintain a tight core throughout.