Name: Playbook - Cody Wright - W3/D5 Dynamic Effort Lower D5
Uploaded: 2023-12-01T18:32:03.356Z
Duration: 60 min
Description: W3/D5 Dynamic Effort Lower D5

Alternate different ways to lunge jump.

Weight, different heights, movement, pulses, switching feet, etc

Lunge Jumps

Below Knee, Above Knee, Hip

Work to a max

3 Position Clean

70% here this week. Get to parallel and explode out of the hole as fast as you can.

Speed Back Squats

Get a quick squeeze at the top

Try to move the entire 1:30, or make it a quick 5-10s rest, then continue to rep out

Leg Extension

Get a good squeeze at the top

Try to move the entire 1:30, or make it a quick 5-10s rest, then continue to rep out

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

W3/D5 Dynamic Effort Lower D5

W1/D1 Max Effort Upper D1

W1/D2 Max Effort Lower D2

W3/D5 Dynamic Effort Lower D5

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