W/C 011121

Week 3.1 

 

041121

 

Tempo Front squat 75-85%

5×3     3211

Set every 2 min 

 

BB Z press x10

Superset

Deficit push up (20KG plate) x10

X4 

Rest as needed 

 

4 min controlled amrap

D ball clean to shoulder x5

KB front rack box step up x10 (5 each leg)

DB Push Press x10

DB hammer curl x10

 

Week 3.2

 

071121

 

BB Good Morning

12,10,8,6,4 build as you go

 

Chin Up x10

Superset 

DB RDL x10

X4

 

4 min controlled amrap with partner 

D ball carry length of rig

KB swing (heavy) x10

KB Goriila Row x10

BB Single leg deadlift x10(5 EL)