W/C 081121

Week 4.1

 

111121

 

BB Glute bridge

12,10,8,6,4

Build as you go

 

Single arm DB row (heavy) 5 e/a

Superset

BB RDL x10

X4

 

4 min controlled amrap with partner 

 

D ball clean to shoulder

KB front rack carry length of rig

Ring row face pull x10

Hammer curl x10

 

Week 4.2

 

141121

 

BB Zercher squat 

12,10,8,6,4 Build as you go

 

BB Bench Press x5

Superset 

DB push press x10 E/A

X4

 

4 min controlled amrap with partner 

D ball hold/squat 

DB Box step up x10

BB z press x10

Bb bicep curl x10