10
Feb
Womxn’s Strength workouts for the week of 02/10/20
| Monday |
| Back squat 5 x 4 @ 80% |
| Sumo Deadlifts 4 x 6-8 moderate (~65ish%) |
| SS: A) DB Deadlift 4 x 8-10 |
| B)Alternating DB Front Rack lunge, 4 x 12 |
| Glute Ham Raise negative, 4 x 5 as slow AP |
| Plank KB taps, 3 x 30 (L+R=1) |
| Wednesday |
| Bench Press 5 x 4 @80% |
| Barbell bent-over Row, 3 x 10-12 heavy |
| SS: A) DB Shoulder Press, 3 x 10-12 |
| B) DB chest fly 3 x10-12 |
| Lat Pull-downs 3 x 15-20 (add weight) |
| Weighted Planks, 4 x 30 seconds |
| Friday |
| Deadlift 5 x 4 @ 80% |
| Front Squat 4 x 8-10 moderate (~60ish%) |
| SS: A) Weighted Step-ups 4 x 8-10/leg (goblet) |
| B) Russian KB Swing, 4 x 12-16 |
| Hammer Curls, 3 x 10-12 |
| Tabata Hanging Knee raise, 4 minutes, 20 on 10 off |