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Day

November 17, 2019

Womxns Strength workouts for the week of 11/18/19

November 17, 20190
Monday Strong: Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. restWeighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. restZ-Press 5 x 8 (30×1) 30 sec. restSingle leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. restLat pulldown...
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Powerlifting workouts for the week of 11/18/19

November 17, 20190
MondayBack Squat 5 x 10 @55%Push press 5 x 8 @55% 31×1Incline DB BP (low) 3 x 10 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 20Seated RowBanded face pullGHR SSPT 2 TuesdayStrict Press 5 x 10 @ 55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x...
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Strong workouts for the week of 11/18/19

November 17, 20190
MondaySumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restIncline DB Bench Press 5 x 8 (light) (30×1) 30 sec. restStanding Arnold Press 5 x 8 (Light) (30×1) 30 sec. restGlute Bridges 5 x 8 /leg 30 sec. restSkull Crushers (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30...
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Strength & Conditioning workout for 111819

November 17, 20190
Skill:Ring Dips Conditioning : Every 3:00 x 27 mins (3 rounds of each station) -Row/Bike x 500/400m or 30/25 cal Bike -Run 400 Meters -15 Double Russian KBS + :30 Front Rack Hold “No “Levels” today… choose distances and loads that allow you to finish around 2:00 without feeling like you are sprinting..this one is...
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