30
Dec
Strong workouts for the week of 12/30/19-1/3/19
| Monday |
| Wide Grip Bench Press 4 x 8 Building |
| Barbell Bent-over Rows, 4 x 8, 3 second negative |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed) |
| Banded Pull-aparts, 3 x 20 |
| Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Tuesday |
| Deadlift 4 x 8, building |
| Weighted Glute Bridge, 3 x 12 (301) |
| DB Hamstring Curl, 3 x 12 |
| Banded box step-ups, 2 x 20/leg |
| Cable Tricep extension, 3 x 15 (301) |
| Banded Face pulls 3 x 20 |
| Thursday |
| Back Squat, 4 x 8, building |
| Front Foot elevated Reverse Lunges, 3 x 10/leg (Goblet hold KB) |
| Russian KB Swings 3 x 10 |
| DB Romanian Deadlifts, 3 x 15 |
| Box Jumps, 3 x 8 (as high as comfortably possibe) |
| Weighted situps 3 x 15 |
| Friday |
| Push press 4 x 8, building |
| Iso. Overhead press hold 4 x 10-12 seconds |
| Inverted Rows 5 x 8 (30×1) 30 sec. rest |
| Double DB Clean 4 x 8 AHAP |
| SS: I’s, T’s , Y’s 3 x 12 |
| Banded Push-ups, 3 sets to failure |