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

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BB Z Press x10

BB Bicep Curl

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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

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Ring Face Pull x10

20-30 sec active bar hang

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KB Farmers Carry (length of rig)