5
Jan
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 |