Isolation Exercises

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odin
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Re: Isolation Exercises

Post by odin » Mon Nov 16, 2020 1:56 pm

15/11

Walk


16/11

1. Walk with breathing ladders

2. Mobility

3. Warm up x 2
Halos x 10
Face pulls x 10
Push ups x 10

4. Weighted dips - 20, 30, 40kg x 6, 20kg x 10

5. Inc push ups - 20kg vest x 10,10,10,8

6a: kB rows - 40kg x 8,7,6,6
6b: trx reverse flys - 4 x 12

7a: sandbag curls - 20kg x 3 x 12
7b: shrugs - 40kg x 3 x 15

8. Ab rollouts - 1 x 10
Don't try too hard, don't not try too hard

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odin
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Re: Isolation Exercises

Post by odin » Wed Nov 18, 2020 1:32 pm

17/11

1. Walk with breathing ladders

2. Mobility

3. Inc treadmill sprints - 6 x 20 sec, incline 6 @ 18kph with 40 sec rest


18/11

1. Walk with breathing ladders

2. Warm up x 2 rounds
Goblet squats x 10
kB swings x 10
Hlr x 10

3. Split squat - 30kg x 5, 70kg x 10, 80kg x 2 x 6/6

4. Rdl - 85kg x 4 x 10

5a: ball squat - 30kg x 3 x 10
5b: lying leg curl - 3 x 10

6. Carry medley
Don't try too hard, don't not try too hard

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odin
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Re: Isolation Exercises

Post by odin » Thu Nov 19, 2020 6:12 pm

19/11

1. Warm up of miscellaneous body weight stuff

2. Chin ups - 17, 8, 5 with 60 secs rest

3a: ring push ups with 20kg vest x 12,10,10
3b: ring rows with same x 15,15,12

4a: pike press with 20kg vest x 3 x 8
4b: iyt raises with 20kg x 3 x 9

5a: trx curls 4 x 12
5b: cg push ups 4 x 15
Don't try too hard, don't not try too hard

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odin
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Posts: 3083
Joined: Fri Nov 10, 2006 10:20 am

Re: Isolation Exercises

Post by odin » Sat Nov 21, 2020 12:13 pm

20/11

1. Walk with box breathing

2. Gimme 5 mobility

3. Warm up x 3 rounds
Goblet squats - 16kg x 10
Push ups x 10
Trx rows x 10
Kickstand rdl - 16kg x 10/10

4. Density - 20 mins of following wearing 30kg vest:

Split squat x 6/6
Push ups on bars x 4
Chin ups x 2

Slow controlled eccentric and one sec pause at bottom. No spazzy shit

5. 2h swings - 32kg x 10 x 10
Don't try too hard, don't not try too hard

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odin
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Joined: Fri Nov 10, 2006 10:20 am

Re: Isolation Exercises

Post by odin » Mon Nov 23, 2020 12:47 pm

22/11

1. Walk with box breathing

2. Warm up then hill sprints x 8 @ 30 sec effort, 60 sec rest

3. Stretch
Don't try too hard, don't not try too hard

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odin
Sgt. Major
Posts: 3083
Joined: Fri Nov 10, 2006 10:20 am

Re: Isolation Exercises

Post by odin » Mon Nov 23, 2020 2:28 pm

23/11

1. Walk with box breathing

2. Gimme 5 mobility

3. Warm up x 3 rounds:
Goblet squat x 10
Push ups x 10
Trx row x 10
1leg rdl x 10/10

4. 5 rounds with 20kg vest:
Pull ups x 4
Dips x 8
Goblet squats with vest & 32kg bell x 12

Done in 14 mins on the nose

5. 2h swings - 40kg x 5 x 10

This was surprisingly hard work
Don't try too hard, don't not try too hard

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odin
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Posts: 3083
Joined: Fri Nov 10, 2006 10:20 am

Re: Isolation Exercises

Post by odin » Thu Nov 26, 2020 9:23 am

24/11

1. Walk with breathing ladders


25/11

1. Walk with breathing ladders

2. Gimme 5 mobility

3. 3 rounds:
Goblet squat x 10
Push ups x 10
Trx rows x 10
kB swings x 10

4. Weight vest challenge #1 with 30kg vest

DB squat with 2x25kg db’s x 50 reps
Push ups x 50
Chin ups x 25

Done in 20 mins

5. Hlr x 2 x 8


26/11

1. Walk with breathing ladders

2. Maxwell daily dozen

3. Jump rope x 5 mins

4. For time:

Row x 750 m
DB snatch 25kg x 21/21
Power ball slams x 21
Row 500 m
DB snatch x 15/15
Power ball slams x 15
Row 250 m
DB snatch x 9/9
Power ball slam x 9

Done in 26 mins
Don't try too hard, don't not try too hard

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