Name: Playbook - Nick Symmonds - W3/D2
Uploaded: 2023-03-26T14:31:45.106Z
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

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/D2

Community

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