Womxn’s Strength workouts for 02/24/20

23
Feb

Womxn’s Strength workouts for 02/24/20

Monday
Back squat 8 x 2 @ 90%
Heavy Walkout, 3 x 15 seconds @ 110%
SS: A) DB Deadlift 4 x 8-10
B)Alternating DB Front Rack lunge, 4 x 12
Glute Ham Raise negative, 4 x 5 as slow AP
Plank KB taps, 3 x 30 (L+R=1)
Wednesday
Bench Press 8 x 2 @ 90%
Heavy Hold, 3 x 15 seconds @110%
SS: A) DB Shoulder Press, 3 x 10-12 (inc. weight)
B) DB chest fly 3 x10-12
Lat Pull-downs 3 x 15-20 
Weighted Situps, 3 x 15
Friday
Deadlift 8 x 2 @ 90%
Front Squat 5 x 8 moderate (~60ish%)
SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)
B) Russian KB Swing, 4 x 12-16
Zottman Curls, 3 x 10-12 (Light and controlled)
Tabata Hanging Knee raise, 4 minutes, 20 on 10 off