Name: Playbook - Cody Wright - W1/D2 Max Effort Lower D2
Uploaded: 2023-12-01T18:07:36.493Z
Duration: 60 min
Description: W1/D2 Max Effort Lower D2

1. 12:00 Max Approach Jumps 

2. Trap Bar Deadlifts - Find an RPE 9 weight and do it for 3x5

3. Deficit Lunge 

4. Single Back extensions - add weight if you can

12:00 Clock

- you have 12 minutes to get a max height on an approach jump. 

- use different angles and approaches

- record max score

Approach Jumps

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Barbell Deficit Lunge

Single leg back extension

W1/D2 Max Effort Lower D2

W1/D1 Max Effort Upper D1

W1/D3 Athlete DAY, D3

W1/D4 Dynamic Effort Upper D4

W1/D5 Dynamic Effort Lower D5

W1/D6 Arms + Jump + Cardio D6

W2/D1 Max Effort Upper D1

W2/D2 Max Effort Lower D2

W2/D3 Athlete DAY, D3

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/D2 Max Effort Lower D2

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