19
Jan
Womxen’s Strength Workouts for the week of 1/20/20
Monday
| Strong |
| Wide grip Bench Press 5 x 5, working up to a heavy set |
| Z-press 4 x 6 |
| SS: 1)DB Floor Press 3 x 10-12 |
| 2)Banded Pull-aparts, 3 x 20 |
| Banded Bicep Curls, x 100, break as needed |
| Plank Pull-throughs 3 x 20 (L+R=2) |
| Comp |
| Back squat 4 x 5 @ 75% |
| Sumo Deadlifts 4 x 8-10 moderate (~50ish%) |
| SS: A) DB Deadlift 4 x 8 |
| B)Alternating Front Rack lunge, 4 x 12 |
| Glute Ham Raise negative, 3 x 5 as slow AP |
| Plank KB pull-throughs, 3 x 20 (L+R=2) |
Wednesday
| Strong |
| Back Squat 5 x 5, working up to a heavy set |
| Barbell Bent-over row, 4 x 6 (301) |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row) |
| SS: 1) Goblet alternating Lunges, 4 x 16-20 |
| 2) Banded Pull-throughs 4 x 20 |
| Wall-Sits 4 x 30 seconds, weighted if too easy |
| Comp |
| Bench Press 4 x 5 @ 75% |
| Barbell bent-over Row, 3 x 6-10 heavy |
| SS: A) DB Bench Press 3 x 10 (inc. weight) |
| B) DB chest fly 3 x10-12 |
| Lat Pull-downs 3 x 12 (3 second negative) |
| Weighted Planks, 3 x 30 seconds |
Friday
| Strong |
| Deadlift 5 x 5, working up to a heavy set |
| Barbell Goodmornings 4 x 6 (301) |
| SS A: Russian KB Swings 3 x 12-16 |
| B: Goblet Reverse Lunges 3 x 12/leg |
| Banded Hamstring Curls x 100 reps, break as needed |
| Weighted situps 3 x 15 |
| Comp |
| Deadlift 4 x 5 @ 75% |
| Front Squat 4 x 6-8 moderate (~50ish%) |
| SS: A) Weighted Step-ups 4 x 8-10/leg (goblet) |
| B) Russian KB Swing, 4 x 10-16 |
| Banded Hamstring Curls, 100 reps, break as needed |
| Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off |