Strong workouts for the week of 03/09/20

8
Mar

Strong workouts for the week of 03/09/20

Monday
Bench Press, 5-5-3-3-1 building
Push Press, 4 x 6-8 (301)
Lat Pull-downs 3 x 20 (301)
Banded Pull-aparts, 3 x 15 (301)
Zottman Curls, 3 x 10-12
Plank Pull-throughs 3 x 30 (L+R=2)
Tuesday
Back Squat, 5-5-3-3-1 building
SS A) Barbell Romanian Deadlifts, 3 x 12
B) Barbell Bent-over Rows, 3 x 12
Pull-up Negatives 5 x 5 (30×1) (jump from box if needed, sub inverted row)
Banded Box step-ups, 2 x 30/leg
Weighted Wall-sits, 4 x :45 seconds
Thursday
Deadlift 5-5-3-3-1 building
Barbell Goodmornings 4 x 8-10 (301)
Alternating Reverse Lunges 3 x 20 (Goblet hold KB)
SS: A) Russian KB Swings 3 x 10
B) Banded Row 3 x 20
Weighted situps 4 x 15-20
Friday
Strict press 5-5-3-3-1 building
DB Floor press, Tabata
Inverted Rows 4 x 12-15 
Cable Cross-over, 4 x 12-15
SS: I’s, T’s , Y’s 3 x 12
Weighted Planks, 3 x 30 seconds