Week of 2/26/24
TEAM ISP Workouts
MONDAY, 2/26/24
Wave1/Week1/Day1
Strength – 4+ rds (minimum 4 rds, as many needed to achieved top set on deads)
- KB/Db swings x12
- Deadlifts x6
- Leg Raises x10
· Rest 90s and add weight to deadlift
Assistance – 3 rds
- RDLs x5
- Pullups/Inverted Rows x max reps
- Hamstring Curls x8
· Rest 90s
Conditioning – 5 Rds
- Deadlifts x8 @50% of your top set today
- Burpees x8
- Plank x60s
· No rest btwn rds
TUESDAY, 2/27/24
Wave1/Week1/Day2
Strength - 4+ rds (minimum 4 rds, as many needed to achieved top set on OHP)
- Weighted Pullups/Pulldowns x6
- Overhead Press x6
- Plate Halos x6e
· Rest 90s and add weight to OHP
Assistance – 3 Rds
- Db Rows x10e
- Overhead Pin Press (eyebrow level) x5
- Plate Halos x5e
· Rest 90s
Conditioning – 8 min AMRAP
- Pullups/Inverted Rows x max reps
- Dips x max reps
- Prisoner Squats x10
THURSDAY, 2/29/24
Wave1/Week1/Day3
Strength - 4+ rds (minimum 4 rds, as many needed to achieved top set on squat)
- Burpees x5
- Squats/Leg Press x6
- Plank x30s
· Rest 90s and add weight to squats
Assistance – 3 rds
- Step-ups x5e
- Zercher Squats x5
- Plank x30s
· Rest 90s
Conditioning – 5 rds
- BW Squats x10
- BW Lunges
- Jump Squats x10
- Jump Lunges x10
FRIDAY, 3/1/24
Wave1/Week1/Day4
Strength - 4+ rds (minimum 4 rds, as many needed to achieved top set on bench)
- Bb/Db Rows x6
- Bench x6
- Windshield Wipers x12 (6e)
· Rest 90s and add weight to bench
Assistance – 3 Rds
- Meadows Row x5e
- CG Bench Press x5
- Windshield Wipers x10
· Rest 90s
Conditioning
- Pushups x12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
· Start standing, drop and perform 12 reps, stand back up, drop perform 11 reps, etc…
*We are a strongman gym, so I have access to some equipment you may not. I will try to provide suggestions on alternatives, but feel free to ask questions*
Nationals Prep Week 4
MONDAY, 2/26/24
Wave2/Week1/Day1
Strength – As many rds as needed
- Box jump (high) x3
- Deadlift x12-15 @85% (take as many rds as needed to total 12-15 reps)
- Plank x45s
· Rest 90s
Assistance – 2 rds
- Good Mornings x2/fail
- Reverse Lunges x2/fail
- V-ups x2/fail
Strongman – 7 min EMOM
- Deadlift on stiff bar x4 @65%
WEDNESDAY, 2/28/24
Wave2/Week1/Day2
Strength – 7 min EMOM
- Pullups x4
- Strict Press x4 @85%
- Suitcase Hold remainder of time
Assistance – 1 Rd
- Pulldowns x1/fail
- Lat Raises x1/fail
- Rear Delt Flyes x1/fail
Strongman – 3 Rds
- Circus Db C&P x2/fail @75%
FRIDAY, 3/1/24
Wave2/Week1/Day3
Strength – 3 Rds
- KB Swings x12
- Squat/Leg Press x2/fail @75%
- Hollow Hold x30s
· Rest 90s
Assistance – 3 Rds
- Hack Squat x3/fail
- Calf Raise x3/fail
- Hollow Rocks x30s
Strongman – 2 Rds
- Yoke x100ft @85%
SATURDAY, 3/2/24
Wave2/Week1/Day4
Strength – as many rds as needed
- Bb/Db Row x1/fail
- Bench x12-15 @85% (as many rds as needed to total 12-15 reps)
- Bench Leg Raises x10
· Rest 90s
Assistance – 2 rds
- Bb Row x2/fail
- Incline Bench x2/fail
- Bench Leg Raises x2/fail
Strongman – 3 rds
- Sandbag to Shoulder & Carry x50ft @65%