WC 02052022

New Cycle – OH Squat – Deadlift

 

Week 1.1

 

10 min reach 1 RM OH Squat

80% of above 5×5 1 set every 2 min

 

BB Behind the neck push press x8

Superset 

Cyclist pause squat x10

X4

 

4 min controlled AMRAP

D Ball Hold 20-30 secs

BB Z Press x10

BB Bicep Curl

DB Single OH Walking Lunge (Length of rig, alternate legs change arms at top)

 

 

Week 1.2

 

10 min reach 1RM Deadlift

80% of above 5×5 1 set every 2 min

 

DB Staggered Stance Single Leg RDL x8 EL

Superset

Heavy KB Swing x10-15

X4

 

4 min controlled AMRAP

D Ball Clean To Shoulder

Ring Face Pull x10

20-30 sec active bar hang

KB Farmers Carry (length of rig)