Strong workouts for the week of 1/27/20

27
Jan

Strong workouts for the week of 1/27/20

Monday
Bench Press, 10-8-5-3-3 Building
Z-press 4 x 6
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, 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
Hip Thrusts, 3 x 10
Split Squats 3 x 10/leg (Goblet hold KB)
SS: A) Russian KB Swings 3 x 10
B) Single Leg Deadlifts, 3 x 8/leg
Weighted situps 3 x 15
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 10
Weighted Planks, 3 x 30 seconds