Name: Playbook - Cody Wright - W1/D3 Pull Day
Uploaded: 2023-05-05T17:53:02.929Z
Duration: 60 min
Description: W1/D3 Pull Day

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs until your chin is above the bar
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight using a supinated grip (thumbs out)
- Maintain the curvature in your lower back and avoid swinging or bouncing

Barbell Reverse Grip Bent Over Row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shrug

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

D-Grip Seated Cable Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Straight Arm Pulldown

Single Arm Cable T Curl

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Cable Drag Curl - Flat Bar

10-minute EMOM (every minute on the minute)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Start laying on your side with your body straight and an elbow under you supporting your torso
- Raise hips off ground where one elbow and one foot is on the the ground as your support with the rest of your body in a straight line
Maintains position for allotted time
- Switch sides and repeat

Side Plank + Leg Raise

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low Plank Hip Dip

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

Sled Rope Pull

- Hold the weights at your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmer Carry

Finisher

- Run as fast as you can for the target distance

Sprint

W1/D3 Pull Day

W1/D1 Full Body

Keith Slaughter

W1/D2 Push Day

W1/D4 Leg Day

Tough workout physically and mentally. 💪🏽

W1/D5 Mental Toughness Training

W1/D3 Pull Day

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