WC 18072022

Week 4.2

 

Back Squat (x3 Pause 5 sec, x3 Normal Speed)

4×6 AHAFA 1 Set Every 2:30

 

DB Bulgarian Split Squat x8 EL

Superset 

BB RDL x8 (HEAVY)

X4

 

4 Min Controlled AMRAP

Single Leg Wall Sit 20-30 secs E/S

D Ball Reverse Lunge x5-10

KB Single Arm Front Rack Squat x5 E/S

KB Swing HEAVY x10

 

Week 4.2

 

BB Close Grip Bench Press 

10,8,6,4,4 Build as you go AHAFA

1 Set Every 2 Min

 

DB Bench Press Incline x6

Superset 

BB Push Press x10

X4

 

4 Min Controlled AMRAP

KB Z Press (5l, 5r)

Ring Dip x10

DB Front Raise x10

HR Push Up x10