8
Dec
Womxn’s Strength workouts for 12/9-12/13/19
Monday:
| Strong: |
| Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Barbell goodmornings 5 x 8 (light) (30×1) 30 sec. rest |
| Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest |
| DB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. rest |
| DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest |
| Barbell situps 3 x 10 |
| Comp: |
| Bench Press 5 x 8 @60% |
| Bent-over Row 3 x 8 31×1 |
| Pull-ups SSPT 4 |
| Super set: 3 x 10 |
| Banded Pull-aparts (3 second negative) |
| Push-ups (Box, bar, or from knees, all OK) |
| GHD (or weighted) sit-ups 3 x 12 |
Wednesday:
| Strong: |
| Deadlift 5 x 5, building to a heavy set |
| Glute Bridges 4 x 5, 3 second paus at top |
| Dumbbell Chest fly 3 x 12 |
| Weighted step-ups 5 x 8 /leg 30 sec. rest |
| French Press (light) 5 x 8 (30×1) 30 sec. rest |
| Lat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest |
| Comp: |
| Back Squat 5 x 8 @62.5% |
| DB Weighted Lunges 3 x 10/leg, any hold |
| Super set: 3 x |
| Banded Good Mornings x 10 |
| Banded face pull x 20 |
| GHR SSPT 5 (Sub DB Hamstring curls) |
Friday:
| Strong |
| Bench Press 5 x 5 Build to a heavy set |
| Bent-over Rows, 4 x 8, 3 second negative |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed) |
| Banded Pull-aparts, 3 x 20 |
| Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Comp: |
| Strict Press 5 x 8 @62.5% |
| Close Grip Bench Press 4 x 6 @60% |
| Superset: 3 x 10 |
| DB bicep curls (31×1) |
| Cable Tricep Push downs (31×1) |
| Dips SSPT 5 |
| 3 x 30 second weighted planks |