3 x Press
3 x Fly
3 x Planche Pushup
***Include three, 3-count isometric holds during each rep.
You are not going to believe it, but monkiis from the future have sent us a workout that advanced monkii scientists have declared to be certified wild. I tried it out myself, and I must admit, I agree! The workout includes a new type of stimulus: isometrics. 'Isometric' is a fancy sports science term that basically means holding a position. As you will see in the video, during each exercise, you will stop and hold (the isometric part) at 3 different positions for a '3-count'. This added a whole new kind of burn to the workout and I liked it. Even though the reps are relatively low, your muscles are still under tension for a significant amount of time. I believe that this is an often overlooked part of training with the focus tending to be on reps and volume versus time-under-tension. I'm starting to explore this more in my own training so I'll keep experimenting on myself and let you know how it goes (actually, I don't have a choice...HELP!).
"If my calculations are correct, when this baby hits 88 miles per hour, you're gonna see some serious s#!%."