Posts Tagged ‘isometrics’

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps