Name: Playbook - Cody Wright - W2/D2 Speed/Volume
Uploaded: 2023-11-29T17:56:47.049Z
Duration: 45 min
Description: W2/D2 Speed/Volume

The second workout each week will be similar. Working on exploding that barbell of our chests and working those type 2 fibers. 

Then hitting some volume to increase capacity/induce hypertrophy.

- 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

- 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

Clap push up

- 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

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 65% 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

This time we are adding 5 reps, and pausing for 1 second each rep!!

Dumbbell floor chest press

- start with 10 reps the first set with weights, then drop the weights and go to failure

- then do 8 reps with the drop set 

- finally do 6 with the drop set

Weighted bench dips

W2/D2 Speed/Volume

W1/D1 6x4 (80%)

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!

W2/D2 Speed/Volume

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