Powerlifting workouts for the week of 03/09/20

8
Mar

Powerlifting workouts for the week of 03/09/20

Monday
Back Squat, build to a heavy double
Romanian Deadlift, 4 x 8-12 (heavy)
SS: A) Weighted Step-ups, 4 x 8-10/leg
B: Single Leg Deadlifts 4 x 10-12
Glute Ham Raise 3 x 5-8 (Banded if needed)
Weighted Planks, 3 x :30 Seconds
Tuesday
Bench Press Build up to a heavy double
Z-Press, 3 x 8-10
SS: A) DB Chest Fly 3 x 10-12
B) French Press 3 x 10-12
Cable tricep extension, 3 x 20 (301)
Standing Arnold Press, 4 x 10-12 (Light to moderate)
Thursday
Banded Box Squat 8 x 3 @60ish %
Dimmel Deadlift (W/ Chains), 3 x 15-20 @40ish%
SS: A) Banded KB Swings, 4 x 8-12
B) Goblet Alt. Reverse Lunge 4 x 16-20
Banded Box Step-ups, 3 x 20/leg
GHD Situp, tabata
Friday
Band Resisted Bench Press, 8×3 @50%
Supinated Pull-up Negatives 5 x 5 (301)
SS: A) Lat Pull-overs 3 x 10-12
B) Seated KB Press 3 x 8-10
Banded Tricep Push-downs x 150
Banded bicep curls x 150