Name: Playbook - Noah Ohlsen - W3 / D2
Uploaded: 2021-01-18T11:44:46.691Z
Duration: 45 min
Description: W3 / D2

Hardest workout I’ve done man wow. Should have split that up.

Jeff

Squat snatch; 2 reps x 7 sets rest 90 sec

Squat clean x1/front squat x1/split jerk  7 sets rest 90 sec

Back squat; 3x3 
Deadlift; 3x3 rest 3 min

D1. DB step overs 80#/hand; 10 steps 24" x2; rest 1 min
D2. Single arm DB OHS; 10 reps x3/side @80# x2; rest 1 min
D3. Two arm KB OH walking lunges 2 pood; 50 feet AFAP x2; rest as needed to repeat effort from set 1

then
EMOM 10 min:
1- 5-8 thrusters 155#
2- 5-8 power clean and jerk 155#
3- 5-8 hang squat clean 155#
4- 5-8 power snatch 155#
5- 5-8 hang power clean 155#

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

Squat clean x1/front squat x1/split jerk x1

Hip-width stance 
Hands about one thumb's distance from hips
Hook grip on the bar until rack position 
Shoulders 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 received at the bottom of a front squat
Complete at full hip and knee extension with the bar in the front rack position

Clean

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

Hip-width stance
Hands just outside of shoulders
Elbows slightly in front of the bar
Full grip on the bar
Torso dips straight down
Hips and legs extend rapidly, then press under
Receive the bar in a split position
Heels stay down until hips and legs extend
Bring feet together, one foot at a time
Complete when both feet are together with full hip, knee, and arm extension

Split jerk

Squat clean/Front squat/Split jerk

Shoulder- width stance 
Bar rest on upper back
Hands just outside shoulders
Full grip on the bar
Elbow pointed back
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knees in line with toes
Complete at full hip and knee extension

Back squat

Hip-width stance
Hands just outside of hips
Full grip on the bar
Shoulders slightly in front of the bar
Lumbar curve maintained 
Hips and shoulders rise at the same rate
Bar moves over the middle of the foot 
Heels down
Complete at full hip and knee extension

Deadlift

Grab a pair of dumbbells and hold against side at arm's length. Palms facing each other.
Begin exercise by stepping onto platform with your left foot and squatting down into a lunge.
Stand up with your weight on left leg(the leg on the platform) and step forward with right foot over platform and plant foot on the ground.
Squat down into lunge and push yourself back up. This completes one rep. Repeat movements back to starting position.

Dumbbell step over

Shoulder-width stance
Shoulder and arm push up into the dumbbell 
Armpit faces forward 
Hips descend back and down 
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knees in line with toes 
Dumbbells stays over the middle of the foot 
Complete at full hip, knee, and arm extension

Dumbbell overhead squat

1- 5-8 thrusters 155#
2- 5-8 power clean and jerk 155#
3- 5-8 hang squat clean 155#
4- 5-8 power snatch 155#
5- 5-8 hang power clean 155#

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

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

Pull the bar to the hip
Lower the bar, going as low at the top of the knees
Drive bar back into the hip
Pull bar up to your chest, keeping your elbows tight to the body
Drop and squat underneath the bar
Stand up and press out of the lower position

Hang squat clean

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 about one thumbs distance from hips
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 and knee extension with the bar in the front rack position

Hang power clean

EMOM

W3 / D2

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.

W3 / D2

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