Name: Playbook - Cody Wright - W1/D5 Dynamic Effort Lower D5
Uploaded: 2023-12-01T18:07:36.506Z
Duration: 60 min
Description: W1/D5 Dynamic Effort Lower D5

Work up to your maximum two foot approach jump. 

Can be a wall touch, box jump, or rim touch. Record your height. Recover between jumps as needed, but you should be around 15-25 jumps

Two Foot Approach Jump Max

Work up to a heavy set for the day, then do 3 more singles at that weight.

I ended up doing 6 total sets

Clean Pull + Clean

60% here this week. Get to parallel and explode out of the hole as fast as you can.

Speed Back Squats

Leg Extension

Leg Curls

Leg Extension + Leg Curls

This is an optional extra..

Just getting a lower back pump before leaving. Good to get that extra volume in your erectors/glutes/hamstrings

3 sets here

Back Extensions

W1/D5 Dynamic Effort Lower D5

W1/D1 Max Effort Upper D1

W1/D2 Max Effort Lower D2

W1/D3 Athlete DAY, D3

W1/D4 Dynamic Effort Upper D4

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/D5 Dynamic Effort Lower D5

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