Womxn’s Strength workouts for 12/16-12/20

Monday:

Strong
Strict Press 5 x 5, building to a heavy set
Single leg KB deadlift 4 x 8/leg, heavy
Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest
Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest
Side delt raise 5 x 8 (30×1) 30 sec. rest
Banded Push-ups, 3 sets to failure
Comp:
Deadlift 5 x 8 @62.5%
Lat pull downs 3 x 10 (31×1)
Super set: 3 x 10
Super set: 3 x 10
Heavy KB Swings
Belt Squat
Weighted Sit-up 3 x 15

Wednesday

Strong
Back Squat 5 x 5, building to a heavy set
Alt. Front rack rev. lunges 4 x 12, building
Seated Row, 3 x 15 (3 second negative)
Russian KB Swings, 4 x 12
DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest
Barbell situps 3 x 10
Comp:
Bench Press 5 x 8 @62.5%
Bent-over Row 3 x 8 31×1
Pull-ups SSPT 5
Super set: 3 x 10
Banded leg extensions (311)
Box Jumps
Russian Twists 3 x 15 (L+R =1)

Friday

Strong
Sumo Deadlift 5 x 5, building to a heavy set
Romanian Deadlifts 4 x 8, 3 second negative tempo
Dumbbell Reverse fly 3 x 12
Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest
Tricep kIckbacks, 4 x 8/arm
Banded Face pulls 3 x 20
Comp
Back Squat 5 x 10 @55%
DB Weighted Lunges 3 x 10/leg, any hold
Super set: 3 x 
Banded Good Mornings x 10
Banded face pull x 25 
GHR SSPT 6 (sub DB Hamstring Curls)