Womxns Strength workouts for the week of 11/18/19

17
Nov

Womxns Strength workouts for the week of 11/18/19

Monday

Strong:

Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)
Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest
Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest
Z-Press 5 x 8 (30×1) 30 sec. rest
Single leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. rest
Lat pulldown (machine) 3 x 15 (light-moderate) (30×1) 30 sec. rest

Powerlifting (Comp)

Deadlift 5 x 10 @ 55%
Front Squat 5 x 5 @55% 3 second pause
Lat pull downs 3 x 10 (31×1)
Super set: 3 x 10
DB chest fly (31×1)
DB reverse fly
Weighted Sit-up 3 x 10

Wednesday:

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

Powerlifting (comp)

Bench Press 5 x 10 @ 55%
Anderson Squat 4 x 6 @ 60% (31×1)
Pull-ups SSPT 2
Super set: 3 x 10
Banded leg extensions (31×1)
Box Jumps
Russian Twist 3 x 15

Friday

Strong:

Sumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest
Incline DB Bench Press 5 x 8 (light) (30×1) 30 sec. rest
Standing Arnold Press 5 x 8 (Light) (30×1) 30 sec. rest
Glute Bridges 5 x 8 /leg 30 sec. rest
Skull Crushers (light) 5 x 8 (30×1) 30 sec. rest
Side delt raise 5 x 8 (30×1) 30 sec. rest

Powerlifting (comp)

Back Squat 5 x 8 @57.5%
Push press 5 x 8 @55% 31×1
Barbell Good mornings 3 x 12
Super set: 2 x 25
Seated Row
Banded face pull
GHR SSPT 3