ROD 062912


Friday, 29Jun12


Isolation Friday

This will be a 60 sec work / 20 second recovery with a 1 min rest in between 3 rounds.

3 rules apply to this old school type workout…

  1. Bring a towel to wipe the bench of any sweat spots
  2. You must go as heavy as a minute of continuous work will allow
  3. A 1 sec up to 3 sec down cadence will apply to each lift across the board
  • Reclines (let’s dig deep and get them feet on a box)
  • KB Front Squats
  • KB Deadlifts
  • DB Chest Press on Bench
  • DB Curl & Overhead Press (if you can curl it, you can press it rule applies)
  • KB Swings
Anatomically the bicep is the smallest muscle group, so whatever you can curl, you can press it over head.