WC 01082022

Week 6.1

 

BB Back Squat 

Wave 1 6-4-2 / 75-82.5-90%

Wave 2 6-4-2 / 80-87.5-95%

1 set every 2 min 

 

BB Split Squat x8 E/L

Superset 

KB Front Rack Forward Lunge x16

X4

 

4 Min Controlled AMRAP

Wall Sit (add weight if possible) x30 secs 

D Ball Squat x5-10

KB Swing x10 HEAVY

 

 

Week 6.2

 

BB Bench Press 

Wave 1 6-4-2 / 75-82.5-90%

Wave 2 6-4-2 / 80-87.5-95%

1 set every 2 min 

 

DB Single Arm Push Press x8

Superset 

Plyo Push up Max Set 

X4

 

4 Min Controlled AMRAP

BB Front Raise/ BB Z Press x10

D Ball Clean And Carry

Ring Face Pull x8

Ring Push Up x8