Strength for the lift – intermediate
PoliceIntermediate9 exercisesabout 55 min
Heavy and explosive for the ISOKAI lift (deadlift up to chin height): deadlift 4 × 5, wide-stance high pull, front squat, barbell row, shoulder press, pull-ups, farmer's walk, back extension and flexed-arm hang. Add weight when every set is done with a straight back. Once a week is enough together with the circuit.
Exercises
Barbell Deadlift4 sets × 5 · rest 150 sKettlebell Sumo High Pull4 sets × 6 · rest 90 sFront Squat3 sets × 6 · rest 120 s
Bent-Over Barbell Row4 sets × 8 · rest 90 s
Dumbbell Shoulder Press3 sets × 8 · rest 90 s
Pull-Up3 sets × 5-8 · rest 90 s
Kettlebell Farmer's Walk3 sets × 40 m · rest 60 s
Back Extension3 sets × 12 · rest 60 s
Flexed Arm Hang3 sets × max · rest 90 sRun the workout in Passboken
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Part of these programs
More workouts: Police
Police circuit – beginnerTwo rounds with a minute's rest of the police's thirteen exercises in easier variants: high pull and swing wit
Strength for the lift – beginnerThe ISOKAI strength test is described by the assessment agency as a deadlift of a barbell against resistance u
Police – self-test sessionNot the agency's tests (bike and ISOKAI can only be done there) but the same measures in weeks 4 and 8 so you
Police circuit – intermediateThree rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walking
Police circuit – advancedFour rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges wi
Strength for the lift – advancedMax strength and speed for the ISOKAI lift: deadlift 5 × 3, hang power clean, heavy wide-stance high pull, fro