WC 05092022

Week 3.1

 

BB Deficit Deadlift (No Touch & Go , Reset)

5×5 80% +

1 Set Every 2 Min 

Single Leg Box Jump x6 E/L

Superset

Staggered Stance DB RDL x8 E/S

X4

4 Min Controlled AMRAP

D Ball Clean Over Shoulder 

KB Swing (Heavy) x10-15

Ring Row x10

DB Hammer Curl x10

 

 

Week 3.2

 

BB Dip/ Push Press

5 Dips into 5 Push Press

Build as you go

1 set every 2 min 

BB Close Grip Bench Press x6

Superset

DB Push Press x6 E/A

X4

4 Min Controlled AMRAP

BB OH Lunge Length Of Rig

BB Bicep Curl

BB High Pull

D Ball Hold 20-30 Secs