Name: Playbook - Nick Symmonds - W3/D2
Uploaded: 2023-05-15T20:11:16.088Z
Duration: 45 min
Description: W3/D2

Tobias

Danny

Theme: high intensity, volume, mode/method.

Begin in a dead hang. Bring left knee to chest, drive left leg down while simultaneously bringing right knee to chest. Repeat 10x each side.

Hanging Alternate Knee Raises

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 back squat. Focus on keep chest up and getting to depth. Add Split Jerks (see next exercise) between sets.

Back Squat

Split Jerk, choose light weight and as always BE EXPLOSIVE! Try to switch lead legs. Do these in between your sets of Back Squats (see previous exercise).

Split Jerk

Begin with the barbell in a front rack position. Push press the barbell overhead. Once you have the weight locked out, step up onto a short box. Step down, bring barbell back to the front rack position. Repeat on the other leg. 3 on the left side + 3 on the ride side = 1 set

Push Press & Step On

W3/D2

Denis

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

Matias

Rohan

W1/D1

Blake

I am sooo toast but mainly in my upper body. Not what I expected but I like it!

Lauren Orlik

Spencer

W1/D2

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

W3/D2

Community

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