Saturday, September 25, 2021

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 2 on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up
 
Wednesday:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

 

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