Name: Playbook - Grant Weeditz - Power🆙 3
Uploaded: 2021-01-18T11:48:04.773Z
Duration: 45 min
Description: Power🆙 3

Press strength and total body power get tested the limit. Find a 5 rep max on bench press by last set. After that, grab a heavy KB and have some fun with it.

Heavy push! Start conservative to be sure you can manage all reps with full control and depth. Touching chest is not necessary and not recommended unless you have a barrel for a torso. To keep pec tension avoid dropping bar too deep. I'm using a Rogue axle/fat bar. If this is not available, use normal barbell.
Warmup with no less than 18 reps.
Example warmup: 155 for 10, 195 for 8.
Working sets: 2x5@225, 3x5@245

Decline Axle Press

Grab thick band with 2 hands at shoulder width.
Walk back to find desired band tension and sit into half-squat.
Pull band towards chest tucking elbows down and outward.
Hold row for a brief moment before returning back to start position.

2-hand Band Row

Upper Power Combo 1

2-hand KB Clean and Press
2-hand KB Power Squat
Kneeling Slamball
Standing Slamball

Stand over KB in an upright posture.
Squat down to KB, grip tight with straight arms and brace core.
Stand with power as draw elbows upward "cleaning" the KB to a front loaded position.
WITHOUT PAUSING, press directly overhead to complete lockout.
Return KB down same path back to start position.

2-hand KB Clean to Press

Stand directly over KB
Squat down and grab handle
Brace core hard tucking shoulders down and back
Stand with speed and power treating each rep as a set of ONE.
Reset between reps.

2-hand KB Power Squat

Kneel on a surface from a tall position
Raise Slamball up to full extension
Drive hips back as chest and arms slam ball down towards the ground
Catch on rebound and return to start position
Be sure to use hips to help raise ball upwards and drive ball into floor

Kneeling Slamball

Raise ball upward as high as possible
Drive ball, arms, and chest down towards the knees as hard as possible into the ground
Catch rebound and complete set continuously without stopping.

Power🆙 3

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