Strong workouts for the week of 02/10/20

10
Feb

Strong workouts for the week of 02/10/20

Day 1
Bench Press 4 x 8-12 (301) 
Seated DB Press 4 x 8-12 (301)
Lat Pull-downs 3 x 20-25
Banded Pull-aparts, 3 x 20
Banded Bicep Curls, x 100, break as needed
Russian Twists 3 x 20 (L+R=1)
Day 2
Back Squat, 4 x 8-12 (301)
DB Bent-over Rows,4 x 8-12 (301)
Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)
Banded face pulls 3 x 25
Banded Pull-throughs 3 x 25
Wall-Sits 4 x 30 seconds, weighted if too easy
Day 3
Deadlift 4 x 8-12 (301)
DB Romanian Deadlifts, 4 x 8-12 (301)
SS A: Russian KB Swings 3 x 12-16
B: Goblet alt. Reverse Lunges 3 x 20
Banded Hamstring Curls x 120 reps, break as needed
Weighted situps 4 x 15
Day 4
Push Press, 4 x 8-12 (301)
DB Floor Press 4 x 8-12 (301)
Inverted Rows 5 x 10-15
DB Hang Clean and Jerk 4 x 8
SS: I’s, T’s , Y’s 3 x 10
Banded Push-ups, 3 sets to failure