Name: Playbook - Nick Symmonds - W4/D2
Uploaded: 2023-03-26T14:31:45.131Z
Duration: 45 min
Description: W4/D2

Theme: evaluational intensities, mode/method.

Begin with a dead hang. Bring right toe up to touch left hand, drive leg down. Bring left toe up to touch right hand, drive leg down. Repeats 5x each side.

Hanging Leg Crossovers

Classic deadlift. KEEP IT LIGHT, you are not trying to become a powerlifter.

Deadlift

Bar overhead and locked out, lunge forward with the left leg. Step back, lunge forward with the right leg. Continue this until you have lunged forward three times left + 3 times right. 6 total lunges = 1 set. These can be done between Deadlift sets if you have two bars. DO NOT try to Overhead Lunge the weight you are Deadlifting!!

Overhead Lunge

Begin in a front rack position. Take a step forward and initiate a full lunge. Step forward and initiate a full lunge on the other side. Three lunges on each leg = 1 set

Front Lunge with Step Forward

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

With medicine ball close to chest and elbows out, broad jump forward while simultaneously pushing med-ball forward as far as possible.

Medicine Ball Chest Pass

W4/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

Tobias

great workout I enjoyed the getting away from the weights a little bit and training what felt more like stabilization muscles.

W4/D2

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