12
Jan
Womxn’s Strength workouts for the week of 1/13/20
Monday
| STRONG |
| Bench Press 6 x 8 (301) 30 seconds rest b/w sets |
| Seated DB Press 6 x 8 (301) 30 seconds rest b/w sets |
| Lat Pull-downs 3 x 15 (30×1) |
| Banded Pull-aparts, 3 x 20 |
| Banded Bicep Curls, x 100, break as needed |
| Russian Twists 3 x 15 (L+R=1) |
| COMP |
| Box Squat, 8 x 3 @60% (pause on box, fast up) |
| Deadlift, 3 x 5 @60% (3 second negative and reset) |
| SS: A) Alternating Weighted Lunge 4 x 12 (any hold) |
| B) Russian KB Swing, 4 x 8-12 |
| Banded Leg Extensions x 100, minimal breaks |
| Tabata Toes to KB, (sub toes to rig) |
WEDNESDAY
| STRONG |
| Deadlift 6 x 8 (301) 30 seconds rest b/w sets |
| DB Romanian Deadlifts, 6 x 8 (301) 30 seconds rest b/w sets |
| SS A: Russian KB Swings 3 x 10 |
| B: Goblet Reverse Lunges 3 x 10/leg |
| Banded Hamstring Curls x 100 reps, break as needed |
| Weighted situps 3 x 15 |
| COMP |
| Bench Press 8 x 3 @ 60% |
| JM Press, 4 x 8 |
| SS: A) DB Bench Press 4 x 10-12 |
| B) Band Pull-aparts 4 x 20 |
| Lat Pull-downs 3 x 15 |
| Weighted Planks, 3 x 30 seconds |
FRIDAY
| STRONG |
| Back Squat, 6 x 8 (301) 30 seconds rest b/w sets |
| DB Bent-over Rows, 4 x 8 (301) 30 seconds rest b/w sets |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row) |
| Banded face pulls 3 x 20 |
| Banded Pull-throughs 3 x 20 |
| Wall-Sits 4 x 30 seconds, weighted if too easy |
| COMP |
| Alt. Stance Deadlift (Sumo for most), 6 x 3 @ 60% |
| Snatch Grip bent-over row, 4 x 8-10 |
| SS: A) Split Squat, 4 x 6-10/leg (Heavy KB Goblet hold) |
| B) KB Romanian Deadlifts, 4 x 12 |
| Glute Ham Raise negative, 3 x 5 as slow AP |
| Wall-sits, 4 x 40 seconds (weighted if too easy) |