Name: Playbook - Noah Ohlsen - W4 / D4
Uploaded: 2021-01-18T11:49:08.145Z
Duration: 45 min
Description: W4 / D4

Snatch grip strict press with empty barbell; 20 reps x3; rest as needed

Pressing snatch balance; 5 slow controlled reps with empty barbell x4; rest 30 sec

Sotts press; 10 reps x4; rest as needed

High hang muscle snatch with no hips (empty barbell); 15 slow controlled reps x3; rest as needed

Power snatch x1/hang power snatch x1/Overhead squat x1/squat snatch x1 - 1 complex on the min for 10 min @135#

Then

15-12-9
Row cals
Assault bike cals

Then

Deadlift; build to a moderate effort triple (405-455#)

Two arm KB OH walking lunges 35# (try to keep positions symmetrical and locked out); 50 feet AFAP x3; rest as needed
KB deadlift 70#/hand; 20 reps x3; rest as needed
Sumo deadlift; 10 reps @225# x3; rest as needed

Thrusters; 5, ,5, 5; rest 2 min (~80-85% effort)

Hip-width stance
Bar rests on upper back
Overhead squat grip on bar
Torso dips straight down
Hips and legs extend rapidly
Then press under so the bar does not move up significantly
Feet move to shoulder-width stance
Bar is received at the bottom of an overhead squat
Complete at full hip, knee, and arm extension

Snatch balance

Place PVC pipe on the shoulders behind the neck
 Squat down with weight on the heels and torso straight 
Press the PVC pipe overhead locking out the elbows
 Abdomen tight, back neutral throughout

Sotts press

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

Muscle snatch

Power snatch x1/hang power snatch x1/Overhead squat x1/squat snatch x1 - 1 complex on the min for 10 min @135#

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

Shoulder-width stance
Wide grip on the bar
Shoulders push up into the bar
Armpits face forward
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Heels down
Bar moves over the middle of the foot 
Knees in line with toes
Complete at full hip and knee extension

Overhead squat (OHS)

From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
Receive the bar in a full overhead squat with the arms locked out over the middle of the body.
The bottom of the squat is with the crease of the hip below the knee.
Drive through the heels back to a standing position.
The hang snatch is completed when the knees and hips are fully locked out and open at the top.

Hang squat snatch

Snatch

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

Assault bike

15-12-9

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

Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
This counts as one rep.

Overhead walking lunge

The kettlebell should be placed between your feet to begin.
Get in a squat position by bending your knees, and then take the kettlebell in both hands. Your spine should remain in the neutral position.
Tighten your glutes and get your core in action as you raise your body with your arms extended. Attain power by pushing through your feet, allowing the kettlebell to raise naturally as opposed to being lifted by your arms as you move to a standing position.
Bend your knees as you lower the kettlebell back to the ground, keeping your arms extended through the full motion.

Kettlebell deadlift

Hands inside legs with a full grip on the bar
Knees in line with toes
Shoulders slightly in front of the bar at set up
Lumbar curve maintained
Hips and shoulders rise at the rate
Then hips extend
Complete at full hip and knee extension

Sumo deadlift

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

W4 / 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.

Jeff

W1 / D4

Eric

W1 / D5

Tyrel

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

W4 / D4

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