Strong workouts for the week of 1/13/20

Monday
Bench Press 6 x 8 (301) 30 seconds rest b/w sets
Seated DB Press 6 x 8 (301) 30 seconds rest b/w sets
Lat Pull-downs 3 x 15 (30×1)
Banded Pull-aparts, 3 x 20
Banded Bicep Curls, x 100, break as needed
Russian Twists 3 x 15 (L+R=1)
Tuesday
Back Squat, 6 x 8 (301) 30 seconds rest b/w sets
DB Bent-over Rows, 4 x 8 (301) 30 seconds rest b/w sets
Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)
Banded face pulls 3 x 20
Banded Pull-throughs 3 x 20
Wall-Sits 4 x 30 seconds, weighted if too easy
Wednesday
Deadlift 6 x 8 (301) 30 seconds rest b/w sets
DB Romanian Deadlifts, 6 x 8 (301) 30 seconds rest b/w sets
SS A: Russian KB Swings 3 x 10
B: Goblet Reverse Lunges 3 x 10/leg
Banded Hamstring Curls x 100 reps, break as needed
Weighted situps 3 x 15
Friday
Push Press, 6 x 8 (301) 30 seconds rest b/w sets
DB Floor Press 6 x 8 (301) 30 seconds rest b/w sets
Inverted Rows 5 x 8 (30×1) 30 sec. rest
DB/KB snatch 4 x 8/arm
SS: I’s, T’s , Y’s 3 x 12
Banded Push-ups, 3 sets to failure