WC 16052022

Week 3.1

 

BB OH Squat

5×5 with 3 sec pause in bottom (70-80%)

 

BB Behind Neck Press x8

Superset 

DB Single OH Squat x8 E/S

X4

 

4 min controlled AMRAP

D Ball reverse lunge x10

BB Bicep Curl x10

BB Z Press x10

KB Front Rack Box Step Ups x10

 

 

Week 3.2

 

BB Pause Deadlift

5×5 70-80%

 

BB Single Leg DL x8 E/S

Superset

Hanging Knee Hold 30-1min

X4

 

4 min controlled AMRAP

D Ball Clean To Box

DB RDL x10

DB Hammer Curl x10

Heavy KB Swing