29
Feb
Strong workouts for the week of 03/02/20
| Monday |
| Bench Press, 10-8-5-3-3 Building |
| Strict Press, 4 x 6-8 (301) |
| Lat Pull-downs 3 x 15-20 (30×1) |
| Banded Pull-aparts, 3 x 30 |
| Banded Bicep Curls, x 150, break as needed |
| Russian Twists 3 x 15 (L+R=1) |
| Tuesday |
| Back Squat, 10-8-5-3-3 Building |
| SS A) DB Romanian Deadlifts, 3 x 12 |
| B) DB Bent-over Rows, 3 x 12 |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row) |
| Banded Pull-throughs Tabata |
| Weighted Wall-sits, 4 x :45 seconds |
| Thursday |
| Deadlift 10-8-5-3-3 Building |
| Reverse Hyper 3 x 8-12, squeeze and hold 1 second |
| Alternating Reverse Lunges 3 x 20 (Goblet hold KB) |
| SS: A) Russian KB Swings 3 x 10 |
| B) Seated Row 3 x 12-16 |
| Weighted situps 4 x 15-20 |
| Friday |
| Strict press 10-8-5-3-3 Building |
| SS: 1) Inverted Rows 4 x 10-12 |
| 2) Push-ups (from knees if needed) 4 x 8-10 |
| DB Floor press, Tabata |
| I’s, T’s , Y’s and W’s 3 x 12 |
| Weighted Planks, 3 x 30 seconds |