On Fridays<\/p>\n
Upper body-focused<\/p>\n
Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way of promoting muscle growth. Different isometrics are used each week in this six-week progression to highlight different upper body areas, including shoulders, biceps, and forearms.<\/p>\n
Station 1: 10 min lift<\/strong><\/p>\n 3 sets<\/p>\n 1) 6-8 Standing Dual Arnold Press Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.<\/p>\n Station 2: 10 min lift<\/strong><\/p>\n 4 sets 1 set every 2:30<\/p>\n 1) 10-12 Body Row Station 3: 10 min Lift<\/strong><\/p>\n 3 rounds<\/p>\n 1) 50m Dumbbell Farmer Carry Station 4: 10 min Condition<\/strong><\/p>\n For Time:<\/p>\n 5 Wall Walks \/ 15 inchworm <\/p>\n","protected":false},"excerpt":{"rendered":" On Fridays Upper body-focused Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way of promoting muscle growth. Different isometrics are used each week in this six-week progression to […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2722"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2722"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2722\/revisions"}],"predecessor-version":[{"id":2725,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2722\/revisions\/2725"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nrest 10 sec
\n2) 10-12 Dumbbell Rolling Skull Crusher
\nrest 10 sec
\n3) 12-20 Alt Dumbbell Plank Row (6-10\/side)<\/p>\n
\nrest 10 sec
\n2) 8-12 Pike Strict Handstand Push Up
\nrest 10 sec
\n3) 40-60 sec Plank Walk Up<\/p>\n
\nrest 10 sec
\n2) 15-30 sec Dumbbell Bicep Curl Isometric
\nrest 10 sec
\n3) 6\/side Half Kneeling DB Windmill<\/p>\n
\n10 Burpee Pull-Ups
\n15 Strict Toes to Bar \/ Hanging Knee tuck
\n150 Single Unders
\n15 Strict Toes to Bar\/ Hanging Knee tuck
\n10 Burpee Pull-Ups
\n5 Wall Walks \/ 15 inchworm<\/p>\n