Name: Playbook - Nick Symmonds - W4/D1
Uploaded: 2023-05-15T20:11:16.095Z
Duration: 45 min
Description: W4/D1

Filip Toul 

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

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!

W4/D1

Community

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