Friday
Special shout out to Girls Who PowerLift. Their message is something I personally stand for. A brand that brings light to girls who aren't afraid to be strong; that strength is beautiful. Thank you for being so positive and such an asset to the powerlifting community.
Up Lift and Lift Heavy.
Warm up:
10 minutes on the bike x 5 minute sled drags (2 plates)
Rows 3 x 15
Stiff arms 3 x 20
Bent over rows 3 x 10
Tricep pushdowns 3 x 20
Tricep kickbacks 3 x 20
Close grip push ups using the KBs 3 x 10
DB Curls for the girls 3 x 10Cable curls 3 x 15
Sunday
Heavy squats with the SSB against bands
110lbs x 5
150lbs x 5
170lbs x 5
190lbs x 3
210lbs x 3
220lbs x 3
240lbs x 3
250lbs x 2 x 3
[youtube=https://www.youtube.com/watch?v=TO0aeN5Jfp8]
Good-mornings (light) x 50
GHR's x 5 x 10
Leg press x 100