Name: Playbook - Cody Wright - W1/D3 Athlete DAY, D3
Uploaded: 2023-12-01T18:07:36.498Z
Duration: 45 min
Description: W1/D3 Athlete DAY, D3

This day is optional for those that need a rest.. but it can be very beneficial in developing athleticism. Do everything with maximal intent, and record jumps/sprint times.

6:00 or 6x15-25 jumps

You are going to get as deep as you can go and do plyometrics while staying in that position. 

Get creative with it.. you can do it laterally, over something, forward, altered foot placement, etc.

The goal is to stay in that deep position the whole time.

Deep Tier Plyometrics

4-6 sets.. or 6 mins

Vary your single leg movements.

1. To a box
2. Laterally for distance
3. Laterally over something for height
4. Broad jumps, etc

Just mix and match. You can even pair movements with each other, just try to stay on one leg.

If one leg is too difficult you can do all these variations on 2 legs.

Single Leg Plyos

You have about 15 minutes to work to a heavy (snatch pull + snatch) 

Doesn't have to be a max, but should be around 85-90%.

When you find that number for the day perform 3-4 more singles at that weight or 5% under.

No fails allowed.

Snatch

2x10, 2x20, 2x10

- These need to be MAXIMAL effort.

Falling start = get in an athletic stance and fall forward. Right before you fall down you reach and sprint. Stay low. 

Its a very short distance, so explode off the line and go. Rest around 2:00-3:00 between each set.

Falling Start Sprints

W1/D3 Athlete DAY, D3

W1/D1 Max Effort Upper D1

W1/D2 Max Effort Lower D2

W1/D4 Dynamic Effort Upper D4

W1/D5 Dynamic Effort Lower D5

W1/D3 Athlete DAY, D3

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