Womxn’s Strength workouts for the week of 1/27/20

27
Jan

Womxn’s Strength workouts for the week of 1/27/20

Monday

Strong
Back Squat, 10-8-5-3-3 Building
SS A) DB Romanian Deadlifts, 3 x 12
B) 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 Pull-throughs Tabata
Weighted Wall-sits, 4 x :45 seconds
Comp
Box Squat, 8 x 3 @60% (pause on box, fast up)
Romanian Deadlift, 4 x 8 @30-40% of DL
SS: A) KB Deadlift 4 x 8
B)Reverse Front Rack lunge, 4 x 8/leg (goblet)
Banded Leg Extensions x 100 reps
Tabata Hanging knee raises, (Sub toes to rig)

Wednesday

Strong
Bench Press, 10-8-5-3-3 Building
Z-press 4 x 6
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
Bench Press 8 x 3 @ (moderate)
JM Press, 4 x 8 (video link in note)
SS: A) DB Bench Press 4 x 10-12
B) DB Chest Fly
Lat Pull-downs 3 x 15-20
Weighted Planks, 3 x 30 seconds

Friday

Strong
Deadlift 10-8-5-3-3 Building
Hip Thrusts, 3 x 10
Split Squats 3 x 10/leg (Goblet hold KB)
SS: A) Russian KB Swings 3 x 10
B) Single Leg Deadlifts, 3 x 8/leg
Weighted situps 3 x 15
Comp
Alt. Stance Deadlift (Sumo for most), 6 x 3 @ (moderate)
Pendlay Row , 4 x 8-10 (video link in note)
SS: A) Alternating Goblet Lunge, 3 x 12-16
B) Russian KB Swing, 3 x 16-20
Glute Ham Raise negative, 4 x 5 as slow AP
Wall-sits, 4 x 45 seconds (weighted if too easy)