Name: Playbook - AJ Hotchkins - WEEK 10: DAY 2 (WED)
Uploaded: 2023-08-11T16:43:53.028Z
Duration: 45 min
Description: WEEK 10: DAY 2 (WED)

Had great cleans after all the work leading up

Earl

Sergio Flores

Pay close attention to weights and percentages. You will also need to pay close attention to supersets (listed in the ends of descriptions of workouts). 

Complete dynamic warmup and foam roll routine prior to this workout:

This week we will work into our 1 REP Max effort sets : be careful and complete a proper warmup before working into a max effort rep.

When performing a max effort lift think about risk + reward. Be happy with your number regardless, it is not the end of the world if you are not PRing. As athletes this is not our focus but is great for finding a baseline + (we will use this as our new working sets %) to work off of moving forward.

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with alternating planks

Bar warmup

Hanging alternating toe touches! No load! 

Find a rhythm and work trunk mobility while maintaining balance!

Hanging alternating toe touches!

- aggressive, and violent med ball slams 
- triple extension at the top of the slam / violent slam using core 
- scoop ball up with good squat form / drop hips / don’t be lazy!

Medicine ball front slams

Percentages:

Set 1: 75%
Set 2: 80%
Set 3: 85%
Set 4: 90%
Set 5: 90%
Set 6: continue until failure (BE SAFE)

hang cleans (catch in squat)

Hinge at the hip - power from legs created bar momentum + finish with a shrug at the top of movement!

Similar technique as a hang clean! BUT we will complete a shrug instead of sitting under the bar!

Functional strength!

Use 60% of your power clean max!

Barbell shrugs / explosive

Start with one leg on the box / explode upwards and switch legs / quick response!

Alternating explosive step ups

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Barbell rollouts

WEEK 10: DAY 2 (WED)

Angelo

John

Alex Snell

Power Clean Tutorial:

William

Tray

Rick

Dynamic warmup

Did not know how much I needed this. Never used my foam roller in some of the ways shown.

Sergio

Jaeden

I learned how to train and become an actual athlete. I used to workout like a body builder.

Foam roll routine:

Nathan

Maui Roopinia

Just what I needed after a great workout!

Keith

FEET ON WALL RECOVERY

This is amazing after skipping rope & boxing.. THANK YOU

was able to cool down, control breathing, loosen up. I feel great, ready for tomorrow!!

Ethan

Quinn

Dynamic - Static Cool down

Xander Robinson

Ignacio

WEEK 1/2/3: DAY 1

Shit makes you feel like Batman after a lift like that

The best athletic program you’re gonna get, training your children is easier with this. I love it!!

Emmit and Kyturah

Victor M Pena Cuevas

WEEK 1/2/3: DAY 2

Vayden

WEEK 1/2/3: DAY 3

Kyle

Good pace I subbed weighted squats with band jumps and for a killer workout in

Greg

WEEK 1/2/3: DAY 4

Brendon Roberts

God damn my ass is on 🔥 and those pikes and sprinters at the end were hell but we pushed thru BABY!!!💪🏾

Daniel Calvo

Joshua

WEEK 1/2/3: DAY 5

Down 20 lbs since starting!! They not ready for me

Absolutely brutal. Feel more athletic every day 🔥🔥

Shane

WEEK 4/5/6: DAY 1

Jesus Jacobo

Did the hang cleans with kettlebells. As a super set with squats and power cleans. Still on the hustle

Misha SWB

WEEK 4/5/6: DAY 2

WEEK 4/5/6: DAY 3

Feelingngreat and noticing genuine improvements in performance

On week 2 and feeling looser and stronger

WEEK 4/5/6: DAY 4

No matter the age, no matter the sport. This guy is a master in keeping you athletic in all aspects.

WEEK 4/5/6: DAY 5

Could not do handstand push-ups so I modified it 😂 workout was fire thooo

More explosive, stronger, more mobile ✊🏽

WEEK 7/8/9: DAY 1

This work today had me watching the door & digging deep 💪🏽💪🏽

Awesome once again. Although did lunge curls for same reps instead of those barbell curls.

WEEK 10: DAY 2 (WED)

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