19
Jan
Powerlifting workouts for the week of 1/20/20
| Monday |
| Deadlift, build to a heavy single, take 70% and do 4 x 5 |
| Anderson Back Squat, 4 x 6-10 (heavy) |
| Single Leg KB Deadlift 4 x 6-10/leg |
| SS: 1) Reverse Hyper 3 x 8-12 |
| 2) Band Pull-Through 3 x 20-25 |
| Tabata Reverse Crunches |
| Tuesday |
| Strict Press (band assisted) find heavy single |
| Pendlay Row, 3 x 6-10 heavy |
| DB Floor Press 4 x 10-12 (301) |
| DB chest fly 3 x10-12 |
| Strict Dips, 3 x AMRAP, rest >60 secs b/w sets |
| Thursday |
| Banded Deadlifts 8 x 3 @50% Fast |
| SS: 1)Banded Russian KB swing 4 x 8-12 |
| 2) Goblet Squats 4 x 8-12 |
| Banded Calf raise 3 x 25 |
| Weighted Sit-ups 3 x 15 |
| Banded Face Pulls x 100 |
| Friday |
| Banded Bench Press 8 x 3 @50% |
| Supinated Pull-up Negatives 5 x 5 (301) |
| Tabata See-Saw Press |
| Tabata Push-ups |
| Zottman Curls 4 x 8-12 |
| Cuban Press 3 x 8-12 |