Name: Playbook - Cody Wright - W1/D1 Max Effort Upper D1
Uploaded: 2023-12-06T12:33:49.256Z
Duration: 60 min
Description: W1/D1 Max Effort Upper D1

Grab a medicine ball.

It can be any weight you have access too.

THROW IT AROUND! Perform different tosses for 8:00. 

1. Knees
2. Overhead
3. Rotational Slams
4. Rotational Tosses
5. Overhead Backwards Tosses

These are just examples, pick some and be creative 

All of these tosses are meant to be for MAXIMUM POWER. It is not cardio, but just try to keep moving for the 8:00

Medicine Ball Toss Variations

Work up to a heavy set of 5 in 4 sets around RPE 9.

Take your heaviest weight and do 80% of it to failure.

Behind the Neck Push Press

Find an RPE 9 for the weights today. 

Be sure to reset after each rep by taking your hands off the bar.

Set the pins to a sticking point height.

--> After you do your heaviest set of the day, put 80% of that weight on the bar and complete reps until failure.

Barbell Bench Reset Pin Press

I did sets of 5 every minute for 10:00

Pick a rep scheme that you can be explosive with, even if it's just two reps of a regular pull up. Do it QUICKLY on the way up.

If you can't do a pull up move to inverted rows

Explosive Chest to Bar Pull Ups

4x30.. this is for a pump. Not super heavy, but should leave the gym with your arms feeling great. Keep form relatively strict and try to squeeze each rep

Any bar can be used

Tricep Pushdowns

W1/D1 Max Effort Upper D1

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W1/D5 Dynamic Effort Lower D5

W1/D6 Arms + Jump + Cardio D6

W2/D1 Max Effort Upper D1

W2/D2 Max Effort Lower D2

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W2/D4 Dynamic Effort Upper D4

W2/D5 Dynamic Effort Lower D5

W2/D6 Arms + Jump + Cardio D6

W3/D1 Max Effort Upper D1

W3/D2 Max Effort Lower D2

W3/D3 Athlete DAY, D3

W3/D4 Dynamic Effort Upper D4

W3/D5 Dynamic Effort Lower D5

W3/D6 Arms + Jump + Cardio D6

W4/D1 Max Effort Upper D1

W1/D1 Max Effort Upper D1

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