W/C 251021

Week 2.1

281021

BB Deadlift 6×4 @80% every 2 min

With 2 sec pause at knee 

 

Ring row feet on box x10

Superset 

BB Reverse lunge alt legs x20

X4

 

4 min controlled amrap with partner 

D Ball clean over shoulder

Kb farmer carries length rig up and back

DB Snatch (heavy) x4 e/a

 

Week 2.2

 

311021

 

BB Push Press

10,8,6,4,2 build as you go 

Go every 2 min 

 

BB Back squat x5 with 2 sec pause in bottom 

Superset 

Db Bench press x15 (5L, 5R, 5 both)

X4

Rest 1 min between sets

 

4 min controlled amrap

D ball squat x10

Ring push up x10

DB Cyclist Squats x10

Kb carries mixed grip length of rig