Name: Playbook - Noah Ohlsen - W2 / D4
Uploaded: 2021-01-18T11:49:40.580Z
Duration: 45 min
Description: W2 / D4

Jeff

Thomas Lopez

Power snatch x1/ hang squat snatch x1 on the min for 5 min @185#

Thrusters 10 135# x3; rest 2 min @<1:55 pace the rower bw sets

3  power clean and jerk 185# x3; rest 3 min actively on assault bike @325+ watts bw sets

For time:

20 Chest to bar pull ups
20 pistols
100 double unders
10 freestanding hspu (kipping allowed, but show control at the top and hands in a 3x2 box)
20 TTB

Power snatch x1/ hang squat snatch x1 on the min for 5 min @185#

Hip-width stance
Hands wide enough that bar rests in crease of hips when legs and hips are extended
Hook grip on the bar
Shoulders over or slightly in front of the bar at set-up
Lumbar curve maintained
Hips and shoulders rise at the same rate
Then hips extend rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is pulled overhead keeping the legs straight
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Power snatch

Hip-width stance
Hands wide enough that bar rests increase of hips when legs and hips are extended
Hook grip on the bar
Lumbar curve maintained
Deadlift the bar to the hang position
Extend hips and legs rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial front squat
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Hang power snatch

On the minute for 5 minutes

Shoulder-width stance
Bar rests on front rack
Hands just outside shoulders
Full grip on the bar
Elbows in front of the bar
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then press
Heels down until hips and legs extend
Bar moves over the middle of the foot
Complete at full hip, knee and arm extension

Thruster

Lock your feet into the straps. 
Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate.
Get into the starting position.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. 
Keep your arms and torso in the original position.
Lean back into a 45 degree angle.

Rower

Thrusters + rower

3  power clean and jerk 185# x3; rest 3 min actively on assault bike @325+ watts bw sets

Position your feet facing straight ahead.
Hold the bar at shoulder length, half way up your feet.
Bend your hips and grab the bar overhand while looking forward and your back is straight.
Extend your hips and pull the bar up to your chest so that you are able to jump under it.
Jump under the bar, and catch it on your shoulders, just under your collarbone.
Extend your hips so that you are standing back up with the bar still resting on your shoulders.
Set your wrists perpendicular to the bar to prepare to thrust the bar up.
Hop up to initiate the thrust, and stagger your feet to ensure stability
Push bar over your head and extend your elbows.
Carefully replace the bar back to the ground.

Power clean & jerk

Assault bike

Power clean and jerk + assault bike

Hands just outside of shoulder-width
Full grip on the bar
Start hanging with arms extended
Chest stays up with the eyes forward
Pull until chin is higher than the bar
Complete at full arm extension

Strict pull up

Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
Brace your core.
Hinge at the hips to begin lowering your body toward the ground. Don't allow the heel of your balance foot to leave the ground.
Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward.
At the bottom of the movement, your glute should be resting on your calf (on the balance foot side).
One you reach the bottom, pause and then begin moving back up into standing position.
Don't allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. This will not be high-volume work.
Switch legs and repeat.

Pistol squats

Hold hands slightly in front of hips
Jump a few inches off the ground keeping torso upright with body straight 
Spin wrists so the rope passes the feet twice with every jump

Double unders

Hands just outside shoulders-width
Start with arms extended
Elbows move forward during the descent
Abdominals remail braced
Descend until head touches the ground
Complete at full arm extension with open shoulders

Strict Handstand Push-up

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Lift feet towards bar while in hollow position
At the same time, push down on the bar with straight arms
Both feet contact the bar between hands

Toes to bar (T2B)

W2 / D4

Ryan

Luca Induni

Britten

W1 / D1

Eirun

Shrey

W1 / D2

W1 / D3

Patrick

I’m either going to be in the best shape ever or dead. Most likely both. Lol this is awesome.

W1 / D4

Eric

W1 / D5

Tyrel

Didn’t do well. Struggling right out of the gate. Finished the whole thing though.

W2 / D4

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