Name: Playbook - Cody Wright - W4/D2 Speed/Volume
Uploaded: 2023-11-29T17:56:47.065Z
Duration: 45 min
Description: W4/D2 Speed/Volume

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

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 60%, 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

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension


Drop set to failure after the set of 10, half the weight

Barbell close grip floor press

-Do a set of 20 at a tough weight, immediately into 10 at a heavier weight, back to 20 at first weight no rest

Rope pushdown

W4/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!

W4/D2 Speed/Volume

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