Week 2 of Isometric

Monday:

Pre Hab/warm up

2 rounds

400m run

8 Glute bridge 

10 SN Sots press

14 Banded Good morning  

Strength:

Snatch -

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

5 x 5

-

Y- Raises w/ 5sec hold at top

5 x 5 

Incline DB row w/5 sec hold at top

5 x 5 

-

Lateral raises w/ 5sec hold at top

5 x 5

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

5 x 5 

-

Rev hyper w/ 5sec hold at top

5 x 5

Tuesday:

Pre hab/Warm up 

2 rounds

10 Single arm band pull down

10 Single arm Russian KB swing

10 Single leg Glute bridge

Skill:

MU transition 

2 x 3 - on floor

2 x 3 - on small box

2 x 3 - on 20in box

Bar MU 

4 x 45sec ME with 1:30min rest between sets 

MU practice Green band in rings 

4 x 6

Stamina

- 20min ride of bike

15sec of hard riding followed by 45sec of easy riding 

Wednesday:

Pre hab/Warm up

3 rounds

10 Box step ups

5 Single leg box jumps on 12in box

10 Upside down KB press

Strength:

Max Clean - up to a HS

2 x 2 @ 80%

Isometric Super set:

Deadlift w/5sec pause at knee

5 x 5

-

HSPU w/ 5 sec hold at top

5 x 5 

(do strict is possible) 

Bench Press w/5sec pasue on chest

5 x 5 

-

Band Pull apart w/5sec hold at back

5 x 5 

2 Pause Front Squat + 2 Front Squat - work up to a HS

-

Rear delt

 4 x 5 w/ hold top

Thursday:

Rest

Friday:

1 round

500m row

400m run

3 rope climbs 

Strength:

Jerk off blocks 

work up to a Heavy single

-then 2 x 2 @ 80%

Pause Back squat

Work up to a Heavy single

Super Set:

Chin up

5 x 5 - 5sec hold at top

-

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

5 x 5 

Barbell Row w/ 5sec hold at chest

5 x 5

-

Rear delt flye 

5 x 5 w/ 5sec hold

Saturday:

Pre hab/Warm up

2 rounds

1 lap prowler push - no weight

1 lap bear crawl

Ring Dip

5 x 5 w/ 5sec hold at top

12min AMRAP

HSPU

- every time you break 5 UB Hang Clean @ 105