Here is her last weeks worth of workouts (high volume week)
Sunday Jan. 6th
ME lower
Deadlifts(alternating between sumo and conventional)
45x10 45x10 95x10 105x5 135x1 135x1 145x1 155x1 165x1 165x1 175x1 175x1 185x1 185x1 195x1 195x1 (PR) 205x0 185x1 185x1 175x1 175x1
Step Ups
11ex10 21ex10 21ex10 21ex10
Good Mornings
65x10 70x10 75x10 (PR)
SUPERSET
Standing Ab
20x12 20x12 20x12
Side Bends
45x12 45x12 45x12
/SUPERSET
Monday Jan 7th
Circuit 6 reps, 60 second rest 5 reps 60 second rest 4 reps 60 second rest.... all the way to 1 rep
Weight: 45
Snatch grip deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Tuesday Jan 8
RE Upper
Thick Bar Bench
45x8 65x8 75x8 75x5 75x8 (PR) 75x5
SUPERSET
Straight Arm Pull Down
20x8 26x8 26x8 (PR)
DB Cleans
11x8 (PR) 5x8 5x8
/SUPERSET
DB Military Press
15ex10 15ex10 15ex10 15ex10
SUPERSET
Shrugs
95x10 95x10 95x10 95x10
Curls
21ex10 15ex10 15ex10 15ex10
/SUPERSET
Then messed around with some grippers
Wednesday Jan 9 OFF
Thursday Jan 10
3 circuits 60 second rest
1. Prisoner Squat
2. Inclined Spiderman Push-up
3. Single-Leg RDL same side hand to floor
4. Single-Leg RDL opposite side hand to outside of supporting foot
5. Inverted Row
6. T-Push-up
7. Reverse Lunge w/Twist
8. OH Crossover Reverse Lunge (from MM)
9. Cross-Body Mountain Climber
10. Mountain Climber
Friday Jan 11
ME UPPER
Bench 45x10 55x5 65x3 75x1 95x1 (PR) 105x0 95x1 85x1 90x1 90x1 85x1 85x1
Wide Grip Bench
65x12 65x12 65x12 (PR)
SUPERSET
Thick bar bent rows
55x10 55x10 55x10 55x10 55x10
Band Pull Aparts
#1x10 #1x10 #1x10 #1x10 #1x10
/SUPERSET
SUPERSET
Shrugs
95x10 95x10 95x10
Hammer Curls
15ex10 15ex10 15ex10
/SUPERSET
played with some grippers almost closed hg100
LEGS TOMORROW then some well deserved rest
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