Name: Playbook - Nick Symmonds - W2/D2
Uploaded: 2023-03-26T14:31:45.087Z
Duration: 45 min
Description: W2/D2

Hard to do some of these in a public gym still worked fine tho

Tobias

Theme: medium intensity, volume, mode/method.

Also known as Toes to Bar. A good kipping swing will help a ton. Make sure you are getting those toes alllll the way to the bar!

Hanging Jackknife

Classic deadlift. KEEP IT LIGHT, you are not trying to become a powerlifter.

Deadlift

Bar overhead and locked out, lunge forward with the left leg. Step back, lunge forward with the right leg. Continue this until you have lunged forward three times left + 3 times right. 6 total lunges = 1 set. These can be done between Deadlift sets if you have two bars. DO NOT try to Overhead Lunge the weight you are Deadlifting!!

Overhead Lunge

Use a chair or bench for this one. Put one foot behind you on the chair, press weight overhead. Once stable, begin an Overhead Squat. Squat three times one leg, then  switch and squat three time other leg. 3 squats each leg = 1 set

Single Leg Overhead Squat

Begin in a front rack position. Take a step forward and initiate a full lunge. Step forward and initiate a full lunge on the other side. Three lunges on each leg = 1 set

Front Lunge with Step Forward

W2/D2

Kaden

Workout was great. Used cinder blocks for power clean.

Sem Garay

W1/D1

had to call it halfway through had quad muscle spasms while squatting , wasn’t willing to risk anything, but that’s probably because I did a 7 mile workout+core and it’s my first week back in the gym after months.

Brian

Kick my bootie!
53 weeks 5 days until Badger Trail 100

Keri Sallee

Jamie

W1/D2

Andrew

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

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

W2/D2

Community

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