14 WEEK STRENGTH PROGRAMMING - WEEK 11 ISOMETRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/8/6/4 - Barbell Chest Press (4/3/2/1 ISO @ Bottom)
10 Standing Resistance Band / Cable Rows (4/3/2/1 ISO @ Back Squeeze)
12 Incline Bar Reverse Grip Push Ups (ISO 4 @ Bottom, 1/2" off Bar)
Series 2 - 4 Rounds
10 Incline DB Chest Flyes (ISO 4/3/2/1 @ Full Extension)
10 DB Reverse Flyes (ISO 4/3/2/1 @ Full Extension)
Series 3 - 4 Rounds
10/8/6/4 - 1 Arm DB Bent Over Rows/Side (ISO 4/3/2/1 @ Top)
8 GHD Prone Extensions (1011 Tempo)
Series 4 - 3 Rounds
12/10/Fail - DB Cross Body Curls (1041 Tempo)
12/10/Fail - Resistance Band Tricep Extension (1041 Tempo)
12/10/Fail - Push Ups (1411 Tempo)
Mobility Work - Back
WORKOUT 2
Workout 2 - Isometric Lower/Core Focus
Series 1 - 4 Rounds
8 Barbell Back Squats (ISO 4/3/2/1 @ Bottom)
8 Weight Plate Pullovers (ISO 4/3/2/1 @ Full Extension)
Series 2 - 4 Rounds
6 GHD Glute Ham Extensions (1311 Tempo)
8/8 Med Ball Oblique Wall Slams (1011 Tempo)
Series 3 - 4 Rounds
6/6 DB Bulgarian Split Squats (ISO 4/3/2/1 @ Bottom)
8 Glider Body Saws (ISO 3 @ Full Extension)
Series 4 - 4 Rounds
8 Barbell Hip Extensions off Bench (1411 Tempo)
8 Weighted GHD Sit Ups (1411 Tempo)
Burnout - 3 Rounds of 400m Ski / :90 Rest
Mobility Work - Hips
WORKOUT 3
Workout 3 - Isometric Upper Focus (Shoulders/Bis/Tris)
Series 1 - 4 Rounds
12/10/8/6 Landmine Viking Press (ISO 4/3/2/1 @ Bottom)
10 DB Supinated Curls (1061 Tempo)
Series 2 - 3 Rounds
8/8 DB 1 Arm Military Press (1411 Tempo, ISO @ Bottom)
10 Strap + Resistance Band Tricep Extensions (ISO 4 @ 1/2 Rep)
Series 3 - 4 Rounds
8/8 DB Snatches (1011 Tempo)
12 Weighted Tricep Box Dips (ISO 4 @ Bottom)
Burnout - 50 Med Ball Butterfly Sit Ups (1011 Tempo)
Mobility Work - Shoulders
WORKOUT 4
Workout 4 - Isometric Lower/Core Focus
Series 1 - 4 Rounds
8/8 KB Cossack Squats (ISO 3 @ Bottom)
6/6 PVC Pipe Dead Bugs (ISO 4/3/2/1)
Series 2 - 4 Rounds
8/8 KB Goblet Forward Lunges (ISO 4 @ Bottom)
8 Hanging Knee Raise to Pike (ISO 3 @ Pike)
Series 3 - 4 Rounds
8/8 DB Box Step Ups (1011 Tempo)
6/6 Oblique Reverse Crunch (ISO 3 @ Top)
Series 4 - 4 Rounds
6 GHD Glute Ham Rises (ISO 4 @ Full Extension)
8 Parallette Pass Throughs (1011 Tempo)
Mobility Work - Hamstrings
WORKOUT 5
Workout 5 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/10 1 Arm DB Incline Chest Press (ISO 4/3/2/1 @ Bottom)
8/8/6/4 Barbell Bent Over Row (ISO 4 @ Top)
Series 2 - 4 Rounds
12 Seated Resistance Band Lat Rows (1411 Tempo, ISO @ Full Extension)
10 DB Chest Flyes (1311 Tempo, ISO @ Full Extension)
Series 3 - 3 Rounds
10/10 Resistance Band Diagonal Row (1011 Temp)
10 Resistance Band Chest Flyes (1 - Hi to Low, 2 - Mid, 3 - Low to High, 1011 Tempo)
Series 4 - Burnout - Assault Bike Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done
Mobility Work - Total Body