PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 10 ISOMETRIC LIFTS
WORKOUT 1 - UPPER BODY
Warm Up X 3 Rounds
15 DB Toe Touches (1011 Tempo)
12 TRX Chest Flyes (1011 Tempo)
12 TRX Face Pulls(1011 Tempo)
Set 1 - 3 Rounds
30/20/10 Stability Ball Crunches (High, Mid, Low, 1011 Tempo)
15 Sandbell Slams (1011 Tempo)
15 Tricep Dips (1031 Tempo)
Set 3 2 - 3 Rounds
12 Plate Clutched Incline Chest Press (1031 Tempo)
10 GHD Layout Sit Ups (1011 Tempo)
15/15 KB Gorilla Rows (1041 Tempo)
Set 3 - 3 Rounds
15 Glider Body Saws (1011 Tempo)
15 TRX Chest Press (1041 Tempo)
12/12 Side Plank Dips (1011 Tempo)
8 Minute MetCon
6 Burpees (1011 Tempo)
12 DB Hammer Curls (1041 Tempo)
WORKOUT 2 - LOWER BODY
3 Rounds
15 mini band squat jumps
12 Deficit KB Sumo Deadlifts
10/8/6/4/2 trap bar deadlifts
6 Cal Arm Only Bike
Pairing 3 - 4 Rounds
12 Barbell Back Squats
8 GHD Glute Ham Raises
10 GHD Sit Ups
KB Sumo Deficit Squats off Blocks
Hamstring Walkouts
WORKOUT 3 - TOTAL BODY
Total Body
Set 1
2X D & B Broad Jumps
10/10 Single Arm Incline Chest Press + Static Hold on Opposite
12 DB Skull Crushers
Set 2
12/12 KB Forward Walking Lunges
12 Barbell Bent Over Rows
12/12 Incline Bench Side Plank Oblique Dips
Set 3
10/10 Single Arm DB Arnold Press
10 Multi Grip Barbell Hammer Curls
10 Barbell Sumo Deadlifts
Burnout X 4 Rounds
100m Ski
20 Double Crunches