Name: Playbook - Cody Wright - W1/D2 Speed/Volume
Uploaded: 2023-11-29T17:56:47.039Z
Duration: 45 min
Description: W1/D2 Speed/Volume

Trev

Started out like I wasn’t feeling anything but ended up realizing it would loosen up my body to accept the torture towards the end!

Keith Slaughter

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 


Not heavy, just getting primed

KB around the world

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat


-priming our bench, get ready to be explosive 
- explode off the ground as high as possible

Clap push up

The intention here is as explosive as possible. 

If you have bands, add bands
If you have chains, add chains

Weight on the barbell should not exceed 60%, that included added resistance with bands and chains.

—- Change your grip every 3 sets, start close, then go medium, then wide

Barbell speed flat bench press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

High volume here.

Accumulating some Tricep fatigue, and lockout strength unilaterally

Dumbbell floor chest press

28 METHOD!

- full stretch, go lighter to start and really focus on triceps. The burn/pump is unreal

- 7 reps (5s eccentric)
- 7 reps halfway down
- 7 reps halfway up
- 7 reps regular no tempo

No rest in between

W1/D2 Speed/Volume

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