Name: Playbook - Cody Wright - W1/D4 Dynamic Effort Upper D4
Uploaded: 2023-12-01T18:24:21.215Z
Duration: 60 min
Description: W1/D4 Dynamic Effort Upper D4

Most movements today are meant to be as explosive as possible. Keep form perfect, but really explode on the lifts that want you to explode.

Mix up different tosses. Have some fun with it and get creative. Try to move through different planes. Be explosive here.

Around 6-8 sets 5-10 reps

Med Ball Toss Variations

Building to a max effort for the day

5 working sets for the day

** Warm-up sets don't count as "working sets" 

All 5 sets should be a relatively heavy load, with your 5th set hitting a Max effort for the day

1 rep of each

Push Jerk + Split Jerk

Starting at 60% this week.

If you have bands or chains and can put them on the bar, try to get it to where the weight is still @60% of your 1 rep max bench press.

Don't bounce the bar, but this should be as fast as you can move the bar. Goal is 45-60s rest max between sets

Barbell Speed Bench Press

Pendlay Rows

Add a plate or something to push up to. 

Go to your max height for all 5 sets of 5.

If you can’t do it to a plate you can just get your hands off the ground or clap.

If you can’t do that do it on an incline

Plyo Push Ups

This is a pump set at the end. Just getting some volume in the upper back/rear delts to keep the shoulders happy

Incline rear delt fly

W1/D4 Dynamic Effort Upper D4

W1/D1 Max Effort Upper D1

W1/D2 Max Effort Lower D2

W1/D4 Dynamic Effort Upper D4

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