Name: Playbook - Cody Wright - W5/D2 Speed/Peaking
Uploaded: 2023-11-29T17:56:47.073Z
Duration: 45 min
Description: W5/D2 Speed/Peaking

Volume has lowered, intensity is still pretty high here. Working on peaking into next week, but still getting a solid pump in.

Bent over rear Delt row

- 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 72.5%, 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

- Find your 5 rep max today. Try to limit it to 3-4 sets max

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


Find your heavy 8 for the day, not max. Just get some stimulus. 2-3 sets

Barbell wide grip floor press (1s pause)

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W5/D2 Speed/Peaking

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!

W5/D2 Speed/Peaking

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