WC 08082022

Week 7.1

 

BB Bench Press 

5×5 80%+ (x3 reps with 2 sec pause on chest, x2 normal tempo)

1 set every 2 min 

 

BB Strict Press x8

Superset 

DB Incline Bench Press (5L, 5R, 5 Both)

X4

 

4 Min Controlled AMRAP

HR Push Up x10

BB Curl x10

D Ball Clean To A Box

DB Lateral Raise x10

DB Rear Delt Raise x10

 

 

Week 7.2 

 

BB Back Squat 

5×5 @80%+ (x3 reps with 2 sec pause on chest, x2 normal tempo)

1 set every 2 min 

 

DB Bulgarian Split Squat x8 E/L

Superset 

BB Front Rack Cyclist Squats x8

X4

 

4 Min Controlled AMRAP

D Ball Hold 3o sec

Single Leg BB Deadlift x8 E/L

KB Farmers Carry