Monday 11/11/19

Strong:

Bench Press 5 x 8 (light) (30×1) 30 sec. rest

Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest

DB Hang Power clean 5 x 8 (light-moderate) 30 sec. rest

Cable Cross-over 3 x 15 (light-moderate) (30×1)

Zottman Curls 5 x 8 (light) (30×1) 30 sec. rest

Tabata Toes 2 KB (20 sec on, 10 sec off for 8 rounds)

Powerlifting:

Bench Press 5 x 12 @ 50%

Box Squat EMOM 10, 3 reps @50%

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 1

Super set: 3 x 10

Banded leg extensions (31×1)

Box Jumps

Russian Twist 3 x 15

Wednesday 11/13/19

Strong

Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest

Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Dumbbel Chest fly 5 x 8 (Light)  (30×1) 30 sec. rest

Weighted step-ups  5 x 8 /leg  30 sec. rest

French Press (light) 5 x 8 (30×1) 30 sec. rest

Side delt raise 5 x 8 (30×1) 30 sec. rest

Powerlifting

Back Squat 5 x 10 @55%

Push press 5 x 8 @55% 31×1

Incline DB BP (low) 3 x 10 @55%  31×1

Super set: 3 x 10

Barbell Good mornings

Lunges (10/leg)

Super set: 2 x 20

Seated Row

Banded face pull

GHR SSPT 2

Friday 11/15/19

Strong:

Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest

Banded Leg extension 5 x 8 (30×1) 30 sec. rest

Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1

Powerlifting (Comp)

Strict Press 5 x 10 @ 55%

Pause Deadlift 5 x 5 @55% 2 seconds @knee

Single arm Rows, 3 x 10/arm 31×1

Split Squat 3 x 10/leg

Superset: 3 x 10

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 2

3 x 30 second weighted planks