Name: Playbook - Nick Symmonds - W2/D1
Uploaded: 2023-05-15T20:11:15.999Z
Duration: 45 min
Description: W2/D1

Didn’t have a jump rope, but the rest went smoothly! Really enjoyed the explosive step ups!

Riley Barrett

Andrew

Was hard to make adjustments in the gym for some of the exercises

Tobias

great workout I enjoyed the getting away from the weights a little bit and training what felt more like stabilization muscles.

Owen Karcsh

Me and a lot of people don’t have some of the equipment or space to to some of the workouts remember not everybody has their own empty gym with any equipment they want but besides that it was pretty good

Maddox Mangers

Matthias Grutz

Creston

Theme: medium intensity, volume, mode/method

Begin with a dead hang. Bring right toe up to touch left hand, drive leg down. Bring left toe up to touch right hand, drive leg down. Repeats 6x each side.

Hanging Leg Crossovers

Using a wall or block to push against, begin with a Single Leg Good Morning, then pushing against wall/block, drive out of the crouch into a Knee Drive Step Up. BE EXPLOSIVE!! 
3 on the left leg, 3 on the right leg

Single Leg Good Morning & Knee Drive Step Up

Begin with a solid Clean from Blocks, once in the front rack position, go into a Front Lunge. Step back from the lunge, replace barbell to blocks, begin again. Alternate lunging leg. 2 lunges each leg, 4 lunges total = 1 set.

Clean from Blocks & Front Lunge

Explosive Split Snatch! Lead leg changes each time. 2 on the left leg + 2 on the right leg = 1 set. Add Stride Jumps between sets (see next exercise)

Split Snatch

Jump forward and catch yourself. Focus on being explosive rather than height or distance.  2 on left leg + 2 on right leg = 1 set. Do these between sets of sets of Split Snatch (see previous exercise)

Stride Jumps

With weight on your shoulders, step up onto a box. Drive your other knee forward and EXPLODE up. This exercise is about being explosive, not about moving a ton of weight. Four reps on your left leg, then four reps on your right leg = 1 set. Add Jump Rope Sprint (see next exercise) between sets.

Step-Ups Explosive

With a jump rope, sprint forward. Exaggerate high knee and stay tall. This one takes some practice! Try to get 10-20 meters each set. Do these between your sets of Step-Ups Explosive (see previous exercise)

Jump Rope Sprints

W2/D1

Denis

Hacer videos más explicativos sobre en qué consiste y para que sirve cada ejercicio

W2/D1

Community

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