WC 04042022

Week 5.1

 

BB Press Complex (x1 Dip x1 Push Press)

5X5 sets @ 70-80% 1 set every 2:30

 

DB Bench Press x20 (10l, 10r)

Superset

BB Front Raise x10

X4

 

4 min controlled amrap

D Ball Carry On Shoulder (length of rig)

DB Strict Press x10

Db Hammer Curl x10

KB Front Rack Box Step Up 

 

Week 5.2

 

BB Back Squat 1+1/4 

5X3 sets @80% 1 set every 2 min build as you go

 

BB Seated Good Mornings x10

Superset 

DB Deficit Reverse Lunge x10 EL

X4

 

4 min controlled amrap

D Ball Clean To Shoulder

DB Weighted Box Jump x5

Pull Up x5

KB Farmers Rack Carry (length of rig)