5
Jan
Womxn’s Strength Workouts for the week of 01/06/20
Monday:
| Strong: |
| Close Grip Bench Press 4 x 8 Building |
| Seated DB Press 3 x 12 |
| Lat Pull-downs 3 x 15 (30×1) |
| Banded Pull-aparts, 3 x 20 |
| Bicep curls 5 x 8 (light-moderate) (30×1) |
| Russian Twists 3 x 15 (L+R=1) |
| Comp: |
| Back squat 4 x 5 @ 70% |
| Romanian Deadlifts 4 x 8-10 heavy |
| SS: A) DB Deadlift 4 x 8 |
| B)Split Squat, 4 x 6-10/leg |
| Glute Ham Raise negative, 3 x 5 as slow AP |
| Weighted Situps 4 x 10, minimal rest |
Wednesday
| Strong |
| Sumo Deadlift 4 x 8, building |
| DB Bent-over Rows, 3 x 12 |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row) |
| Banded calf raises, 3 x 25 |
| Cable Tricep extension, 3 x 15 (301) |
| Wall-Sits 4 x 30 seconds, weighted if too easy |
| Comp: |
| Bench Press 4 x 5 @ 70% |
| Barbell bent-over Row, 3 x 6-10 heavy |
| SS: A) DB Bench Press 3 x 10 |
| B) DB chest fly 3 x10-12 |
| Lat Pull-downs 3 x 15 |
| Weighted Planks, 3 x 30 seconds |
Friday
| Strong: |
| Box Squat, 4 x 8 building |
| Split Squats 3 x 10/leg (Goblet hold KB) |
| Russian KB Swings 3 x 10 |
| Single Leg Deadlifts, 3 x 8/leg |
| Hip Thrusts, 3 x 10 |
| Weighted situps 3 x 15 |
| Comp: |
| Deadlift 4 x 5 @ 70% |
| Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet) |
| SS: A) Alternating Weighted Step-ups 4 x 12 (goblet) |
| B) Russian KB Swing, 4 x 8-12 |
| Banded Hamstring Curls, 100 reps, break as needed |
| Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off |