Isometric Week 1

Monday:

Pre Hab/warm up

2 rounds

400m run

8 Split squats on a box on each leg

10 upside down KB press from the squat 

14 Supinating band pull apart w/ 5 sec eccentric 

Strength:

Floating Snatch off risers

work up to a HS - then 2 x 2 @80%

Isometric - super set

Strict Pull up w/ 5 sec hold w/ chin over the bar

4 x 5

-

Y- Raises w/ 5sec hold at top

4 x 5 

Incline DB row w/5 sec hold at top

4 x 5 

-

Lateral raises w/ 5sec hold at top

4 x 5

Supine Row w/ 5 sec hold w/BB against chest

4 x 5 

-

Rev hyper w/ 5sec hold at top

4 x 5 

WOD

Tuesday:

Pre Hab/Warm up

3 rounds 

10 straight single arm pull down

4 Lateral box jumps 

10 cossack squats https://youtu.be/JuyWIzWjrnE

Skill:

MU transition 

2 x 3 - on floor

2 x 3 - on small box

2 x 3 - on 20in box

Ring MU

1 x 2 

2 x ME - w/ 3min of rest between ME sets

2 x 3 

MU practice on Green band in rings 

5 x 5 

WOD

Wednesday

Pre-hab Warm up: 1 round

30 Banded good mornings

1 lap of lateral tube walking on turf

10 SN sots press

Strength:

Floating Clean off risers - up to a HS

2 x 2 @ 80%

Isometric Super set:

Deadlift w/5sec pause at knee

4 x 5

-

HSPU w/ 5 sec hold at top

4 x 5 

(do strict is possible) 

Bench Press w/5sec pasue on chest

4 x 5 

-

Band Pull apart w/5sec hold at back

4 x 5 

Front Squat - work up to a HS

-

Rear delt

 4 x 5 w/ hold top

WOD

Thursday

Rest

Friday

1 round 

30 band pull apart OHS

500m row

30 DB push press 20lb 

Strength:

Jerk off blocks 

work up to a Heavy double 

-then 2 x 2 @ 80%

Pause Back squat

Work up to a Heavy double

Super Set:

Chin up

4 x 5 - 5sec hold at top

-

Band Face pull w/external rotation w/ 5sec hold at back

4 x 5 

Barbell Row w/ 5sec hold at chest

4 x 5

-

Rear delt flye 
4 x 5 w/ 5sec hold

WOD

Saturday

Pre-hab/Warm up

3 rounds 

10 Box step ups

2 TGU w/ 25lb KB

Ring Dip

4 x 5 w/ 5sec hold at top

FT:

21-15-9

HSPU

Ring Dips 

WOD: 25min AMRAP- Partner 

50 DB Walking lunges

50 DB Push Press

50 DB Kayaks

Sunday 

Rest