30
Dec
Womxn’s Strength workouts for 12/30/19-1/3/19
Monday:
| Strong: |
| Wide Grip Bench Press 4 x 8 Building |
| Barbell Bent-over Rows, 4 x 8, 3 second negative |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed) |
| Banded Pull-aparts, 3 x 20 |
| Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Comp: |
| Back squat 4 x 4, building to a heavy set |
| Barbell Good mornings 4 x 6-10 heavy |
| Super Set: DB Deadlift 4 x 8 |
| Split Squat, 4 x 6-10/leg |
| Glute Ham Raise negative, 3 x 5 as slow AP |
| Weighted Situps 4 x 10, minimal rest |
Friday:
| Strong: |
| Back Squat, 4 x 8, building |
| Front Foot elevated Reverse Lunges, 3 x 10/leg (Goblet hold KB) |
| Russian KB Swings 3 x 10 |
| DB Romanian Deadlifts, 3 x 15 |
| Box Jumps, 3 x 8 (as high as comfortably possibe) |
| Weighted situps 3 x 15 |
| Comp: |
| Bench Press 4 x 4, building to a heavy set |
| Barbell bent-over Row, 3 x 6-10 heavy |
| Superset: DB Bench Press 3 x 10 |
| DB chest fly 3 x10-12 |
| Cable Tricep extension 3 x15 (301) |
| Weighted Planks, 3 x 30 seconds |