Week of 3/4/24
TEAM ISP Workouts
MONDAY, 3/4/24
Wave1/Week2/Day1
Strength – 6+ rds
- Box jumps x4
- Deadlift x4
- Turkish get-ups x3e
· Rest 90s & add weight to deadlift
Assistance – 3 rds
- Pendlay rows x5
- Snatch-grip Deadlift x8
- Snatch-grip shrugs x12
· Rest 90s
· Same bar/weight for all exercises, add weight to bar each rd
Conditioning – 10 min EMOM
- Burpees x3
- Farmer’s Walk x100ft
TUESDAY, 3/5/24
Wave1/Week2/Day2
Strength – 6+ rds
- Pullups/pulldowns x4
- Overhead Press x4
- Windshield Wipers x8
· Rest 90s & add weight to overhead press
Assistance – 3 rds
- Chin-ups/inverted rows x max reps
- Z-press x6
- Windshield Wipers x8
· Rest 90s
Conditioning – 10 rds
- Z-press x20s (light)
- Rest 10s
THURSDAY, 3/7/24
Wave1/Week2/Day3
Strength – 6+ rds
- KB/Db Snatch x6e
- Squat/Leg Press x4
- Leg Raises x8
· Rest 90s & add weight to squat/leg press
Assistance – 10 min EMOM
- Front foot elevated split squat x5e (moderate weight)
Conditioning – EMOM (as many as necessary)
- Burpees x4
- Zercher Squat x remainder of minute (light)
· Keep going until you’ve totaled 75 zercher squats
FRIDAY, 3/8/24
Wave1/Week2/Day4
Strength – 6+ rds
- Pendlay rows x4
- Bench x4
- Flutter Kicks x60s
· Rest 90s & add weight to bench
Assistance – 3 rds
- Landmine rows x5
- Pin Bench Press x5
- Flutter Kicks x60s
· Rest 90s
Conditioning – 3 rds
- Bench x max reps @50% of today’s top set
Nats Prep
*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*
MONDAY, 3/4/24
Wave2/Week2/Day1
Strength – 8 min EMOM
- Deadlifts x4 @65%
Assistance – 1 Rd
- Good Mornings x1/fail
- Reverse Lunges x1/fail
- V-ups x1/fail
Strongman – 3 rds
- Deadlift on stiff bar x2/fail @75%
TUESDAY, 3/5/24
Wave2/Week2/Day2
Strength – total 24-30 on strict press
- Pullups x2/fail
- Strict Press x2/fail @75%
- Suitcase Hold x30s/e
· Rest 90s
Assistance – 3 rds
- Lat Pulldowns x3/fail
- Lat Raises x3/fail
- Rear Delt Flyes x3/fail
Strongman – total 12-15 reps
- Circus Db @85%
THURSDAY, 3/7/24
Wave2/Week2/Day3
Strength – 12-15 reps on squat
- KB Swings x5
- Squat x1/fail @85%
- Plank x45s
· Rest 90s
Assistance – 2 rds
- Hack squat x2/fail
- Calf Raise x2/fail
- Plank x30s
Strongman – 10 min EMOM
- Yoke x50ft @65%
FRIDAY, 3/8/24
Wave2/Week2/Day4
Strength – 10 min EMOM
- Bench x3 @65%
- Bench Leg Raises x10
Assistance – 1 rd
- Bb Row x1/fail
- Incline Bb Bench x1/fail
- Bench leg Raises x1/fail
Strongman – 3 rds
- Sandbag to shoulder & carry x50ft @75%