Name: Playbook - Nick Symmonds - W3/D1
Uploaded: 2023-03-26T14:31:45.096Z
Duration: 45 min
Description: W3/D1

Tobias

Travis

Feels great to do a workout that will benefit my running!!

Matthias Grutz

Olympic lifts felt good. I like how it is geared towards runners

Miles

Theme: high intensity, volume, mode/method

Begin with a dead hang. Raise your knees to your chest, pause, drive knees down. Repeat.

Hanging Knee Raises

Begin with a perfect Good Morning (flat back, engaged core) immediately press the bar overhead and go straight into an Overhead Squat. Go as deep into the squat as is comfortable, stand, and repeat the entire complex.

Good Morning & Overhead Squat

Snatch from blocks. Keep it light and explosive! Add Bar Kip Ups in between sets (see next exercise).

Snatch from Blocks

Hang from a bar in an L shape with your heels on the ground. Make sure your butt is just off the floor. In one smooth motion, thrust forward with your hips, release your hands from the bar, ending in a standing tall position.   Do these in between sets of Snatch from Blocks (see previous exercise). 

MAKE SURE the bar is attached well. You do not want this bar moving AT ALL.

Bar Kip Up

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

Begin with a loaded barbell on your shoulders. Explosive push jerk, stand tall. Repeat. Add Medicine Ball Chest Pass (see next exercise) between sets.

Push Jerk Behind

.Stand facing a wall or partner. Hold medicine ball with both hands, elbows flexed, at chest level. While jumping forward, push and release the ball straight ahead as hard as possible. Repeat. Do these in between sets of Push Jerk Behind (see previous exercise).

Medicine Ball Chest Pass

W3/D1

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.

W3/D1

Community

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