Powerlifting workouts for the week of 02/17/20

16
Feb

Powerlifting workouts for the week of 02/17/20

Monday
Banded Deadlift, built to heavy single, 4×5 @ 70% of single
Specialty Bar Squatx 4 x 6-10 Heavy
Single Leg KB Deadlift 4 x 6-10/leg
SS: 1) Reverse Hyper 4 x 8-12
2) Band Pull-Through 4 x 20-25
Plank Pull-throughs, 4 x 20 (L+R = 2)
Tuesday
Band Resisted Strict Press, 4 x 5 @70%
Barbell Floor Press 4 x 8-10 Heavy
SS: A) DB Supported Row 3 x 10-12
B) DB Chest Fly 3 x 10-12
I’s,T’s,Y’s, W’s 3 x 10
Banded Face Pulls x 150
Thursday
Front Squat, 8 x 3 @60ish, fast up
Snatch Grip Deadlift, 3 x 10-12 @40ish of DL
SS: A) Banded KB Swings, 4 x 8-12
B) Goblet Squats 4 x 8-12
Banded Box Step-ups, 3 x 20/leg
GHD Situp, tabata
Friday
Banded Bench Press 8 x 3 @55%
Z-Press, 4 x 10-12 (301) Light
SS: A) Lat Pull-downs 3 x 12-16 (Heavy)
B) Push-ups 3 x 10-15
Zottman Curls 4 x 8-12
Cuban Press 3 x 8-12