16
Dec
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) |