11
Jan
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 |