Powerlifting workouts for the week of 01/06/20

Monday
Deadlift 3-2-1
(find heavy triple for day, add 5% for 2, add 5% for 1
Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)
Banded Russian KB Swing, 4 x 8-12
Glute Ham Raise negative, 3 x 5 as slow AP
Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off
Tuesday
Strict Press 3-2-1
(find heavy triple for day, add 5% for 2, add 5% for 1
Pendlay Row, 3 x 6-10 heavy
Standing Arnold Press 4 x 10-12
DB I’s,T’s,Y’s 3 x 15
Banded Face Pulls x 100
Thursday
Romanian Deadlift 4 x 6, focus on speed up
Front Squat 4 x 6-8 @50%
Single leg Deadlifts 4 x 8-12/leg
Banded Hamstring curl x 100 reps
Weighted Sit-ups 3 x 15
Friday
Wide Grip Bench Press 4 x 6-8
DB Bench Press 6 x 6, Neutral hold
SS A1) DB Chest flys 3 x 10-16
A2) DB tricep kickbacks 3 x 8 -12
Zottman Curls 4 x 6-10
Banded bent-over rows, x 100 reps