Name: Playbook - Nick Symmonds - W4/D1
Uploaded: 2023-03-26T14:31:45.124Z
Duration: 45 min
Description: W4/D1

Tobias

Danny

Theme: Evaluational intensities, mode/method

Being in a dead hang. Raise one knee up to chest, then drive this leg down while simultaneously raising other knee to chest. Repeat 6x each side.

Hanging Alternate Knee Raises

Begin with a dumbbell single leg step up. Explode up from the crouch and step up onto a short box.  2 sets x 3 each leg

Dumbbell Single Leg Deadlift & Hip Whip Step Up

Explosive clean from blocks. Add hurdle hops between sets (see next exercise)

Clean from Blocks

Use real hurdles if you have them, otherwise use imaginary hurdles! These should be done in between sets of your Cleans from Blocks (see previous exercise)

Hurdle Hops

Snatch from blocks. Keep it light and explosive! Add Med Ball Scoop Throw (see next exercise) in between sets.

Snatch from Blocks

Begin with feet and knees on ground. Have a med ball in between legs. Place hands around & behind med ball. In one aggressive + smooth motion scoop the med ball into the air. Fall forward and land on chest/hands. Do these in between sets of Snatch from Blocks (see previous exercise).

Med Ball Scoop Throw

Split jerk, choose light weight and as always BE EXPLOSIVE! Try to switch lead legs. Add the Scissor Jumps (next exercise) in between sets.

Split Jerk

This one takes a little bit of coordination! Add these in between sets of Split Jerks (see previous exercise)

Scissor Jumps

W4/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.

W4/D1

Community

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