PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 3 ISOMETRIC FOCUSED LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 4 Rounds
12 Parallette Push Ups (1411 Tempo)
12/12 KB Gorilla Rows (1411 Tempo)
15 Weighted Tricep or Chest Dips (1411 Tempo)
Set 2 - 4 Rounds
12 Incline DB Chest Flyes (1411 Tempo)
10 DB Bent Over Reverse Flyes (1011 Tempo)
10 DB Hammer Curls (1411 Tempo)
Set 3 - 4 Rounds
15 GHD 1 Arm Overhead Oblique Sit Ups
200m Run
Burnout X 10 Rounds
100m Ski
WORKOUT 2 - LOWER BODY
Series 1 - 4 Rounds
8 Barbell Overhead Squats (1411 Tempo)
8 Weight Plate Pullovers (1411 Tempo)
Series 2 - 4 Rounds
6 GHD Glute Ham Rises (14111 Tempo)
8/8 Band Anti Rotation Press (1041 Tempo)
Series 3 - 4 Rounds
6/6 DB 1 Leg Box Step Ups (1011 Tempo)
10 Glider Body Saws (1611 Tempo)
Series 4 - 4 Rounds
10/8/6/4 Barbell Sumo Deadlifts (1011 Tempo)
Burnout - Rower Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done
WORKOUT 3 - TOTAL BODY
Set 1 - 4 Rounds
Seated DB Military Shoulder Press (1411 Tempo)
1 Arm DB Bench Press (1411 Tempo)
Seated DB Supinated Curls (1041 Tempo)
Set 2 - 4 Rounds
KB Cossack Squats (1411 Tempo)
12 GHD Prone Extensions (1411 Tempo)
15 Cable Lat Rows (1011 Tempo)
Set 3 - 4 Rounds
8/8 Split Stance Trap Bar Deadlifts (1311 Tempo)
12 Cable Low to High Chest Flyes (1411 Tempo)
10 Reverse Crunches (1311 Tempo)
Set 4 - 3 Rounds
15 DB Overhead Tricep Extensions (1311 Tempo)
12 DB Lateral Shoulder Raises (1011 Tempo)
12/12 Side Plank Dips (1011 Tempo)
Mobility Work - Hamstrings