December 1, 2019 – Courage Fitness Durham

Competition Powerlifting workouts for the week of 12/2/19-12/6/19

December 1, 2019SiteplicityPowerlifting Workouts0

Day 1Back Squat 5 x 8 @62.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 5 Day 2Strict Press 5 x 8 @62.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1DB Bench Press 3 x 10...

Strong workouts for the week of 12/2/19-12/6/19

December 1, 2019SiteplicityPowerlifting Workouts0

MondayDeadlift 5 x 5, building to a heavy setGlute Bridges 4 x 5, 3 second paus at topDumbbell Chest fly 3 x 12Weighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restLat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest Tuesday:Bench Press 5 x 5...

Womxn’s Strength workouts for the week of 12/2/19

December 1, 2019SiteplicityPowerlifting Workouts0

Monday: Strong: Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec....

Strength & Conditioning Workout for 12/2/19

December 1, 2019SiteplicityStrength & Conditioning Workouts0

Strength: Deadlift EMOTM x 10 Mins 3 Deadlifts @ AHAP *Touch and go or reset each rep- up to you today Conditioning: 2:00 on/2:00 off x 5 rounds: (20 mins) 10 DB Deadlifts (2 DB’s) 10 DB Hang Power Cleans (2 DB’s) Row x Max Cals *Score is calories completed across all 5 rounds...