Iso metrics will be the reason some of our community can quickly go from no body weight RX’d movements to having pull ups RX’d and strict. The more time we develop strong isometric contractions in pressing and pulling movements the faster the concentric (the way up) will be developed and mastered. For those of you whom can already do strict movements well, this can be the hidden element to mastering new skills down the road. Our conditioning today is simple and tricky, the upward built rep scheme creates challenges both physically and mentally. Select a load that you can do 12 unbroken with on the bench to start and manage your way through the rest of it. The goal is for it to be fast and aggressive today, some movements may create more problems than others but push the speed where you can and go!
1:00 Bike
1:00 Row
3 rounds (build intensity a bit each round)
________
:30 Lat stretch holding onto the pull up rig or squat rack (each arm)
:30 Chest stretch hand against pull up rig or squat rack (each arm)
________
6 minute AMRAP (quality)
10 Light Db strict Press
10 Ligh DB upright Row
10 light DB bent row
:10 Supinated Hang from rig
:10 Top of push up hold (hollow belly)
_________
Iso pull up
4x max effort chin over bar hold (palms toward body)
Rest 2-3 minutes after each set.
*After each set, hold a max effort L Sit variation of your choice.
Advanced athletes can add 10% of their body weight in the form of load to their body. Vest, belt, DB’s all work.
- Hands on a box
- Hands on parallettes
- Hands on rings
- Hands on floor
RX Conditioning:
12-24-36
Db Bench press (50/35lb.)
Pull Up
Wallball 20/14lb. (10/9ft.)
For time.
12,12…24,24….36,36.
15:00 Time Cap
Intermediate:
12-24-36
Db Bench press (35/20lb.)
Pull Up (Banded or reduction in reps)
Wallball 14/10lb. (10/9ft.)
For time.
12,12…24,24….36,36.
15:00 Time Cap
Baseline:
12-24-36
Db Bench press (35/20lb.) or Wall push for those who struggle to lay down with load
Pull Up (Jumping or Banded or sub Ring Rows)
Wallball 10/6lb. (9ft.) OR Air Squat
For time.
12,12…24,24….36,36.
15:00 Time Cap
Score both the hold over the bar and the L sit.