Saturday, March 4, 2023

Isometric 1

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
Isometric: 6 second-rep x 6 sets with 1 min rests (RPE ~9)
Monday on Low & Friday on High positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Wednesday on Medium positions.
Bicep Curl
Upright Row
Overhead Press
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 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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