WC 09052022

Week 2.1

 

BB Deadlift

85%+ of 1RM 6×4 1 set every 2 min

 

BB Glute Bridge x10

Superset

Weighted Plank 30 secs – 1 min

X4

 

4 min controlled AMRAP

D Ball Hold 30 secs 

Ring Row x10

DB Hammer Curl x10

KB Front Rack Carry (length of rig)

 

 

Week 2.2

 

BB OH Squat

10,8,8,6,6 Build as you go set every 2 min 

 

Seated Behind Neck Press x8

Superset 

DB OH Lunge x8 EL (heavy)

X4

 

4 min controlled AMRAP

D Ball Clean To Shoulder

BB High Pull x10

BB Strict Press x10

KB OH Carry (Length of rig)