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Day

November 11, 2019

Strength & Conditioning Workout for 111119

November 11, 20190
Skill: Toes 2 Bar No Strength Today Warm Up for the Conditioning Conditioning: “The Captain” 3:00 on/3:00 off for 4 Rounds AMRAP 3 Burpees 6 Hang Power Cleans* 9 Toes 2 Bar/Situps *HPC get heavier each AMRAP (add 20/10lbs each round) *Pick up where you left off Comp: Start at 135/95, Toes 2 Bar Fitness:...
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Womxn’s Strength workouts for 111119

November 11, 20190
Monday 11/11/19 Strong: Bench Press 5 x 8 (light) (30×1) 30 sec. rest Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest DB Hang Power clean 5 x 8 (light-moderate) 30 sec. rest Cable Cross-over 3 x 15 (light-moderate) (30×1) Zottman Curls 5 x 8 (light) (30×1) 30 sec. rest Tabata...
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Strong Workouts for the week of 111119

November 11, 20190
Monday 11/11/19 Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell Chest fly 5 x 8 (Light)  (30×1) 30 sec. rest Weighted step-ups  5 x 8 /leg  30 sec. rest French Press (light) 5 x 8 (30×1) 30 sec. rest Side delt raise 5 x 8 (30×1) 30...
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Powerlifting workouts for the week of 111119

November 11, 20190
Powerlifting Workouts for the Week of 111119 Monday 11/11/19 Back Squat 5 x 10 @55% Push press 5 x 8 @55% 31×1 Incline DB BP (low) 3 x 10 @55%  31×1 Super set: 3 x 10 Barbell Good mornings Lunges (10/leg) Super set: 2 x 20 Seated Row Banded face pull GHR SSPT 2 Tuesday 11/12/19...
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