Name: Playbook - Noah Ohlsen - W4 / D5
Uploaded: 2021-01-18T11:48:47.341Z
Duration: 45 min
Description: W4 / D5

Noah

Squat clean and jerk; 6 doubles @275-315#; rest as needed

Power clean and push jerk; 10/8/6 TnG AFAP @135/155/185; rest as needed bw sets

Front squat; 5x5 @305#; rest as needed

For time:
50 foot front rack walking lunge 185#
6 sandbag over shoulder
10 deadlift 405#
6 sandbag over shoulder
50 foot front rack walking lunge 185#

4 rounds for time:
Row 15 cals 
15 unbroken 30# wall balls
rest as needed to recovery

3 rounds for time:
Assault 12 cals
24 unbroken 20# wall balls
rest as needed to recovery

2 rounds for time:
run 400m
36 unbroken wall balls 14# to 10'
rest as needed to recovery

For time:
20 wall balls 30#
Row 20 cals
Assault bike 20 cals

Stand with feet hip-width apart. Squat down and grab the barbell shoulder-width apart with an overhand grip, maintaining a neutral spine, proud chest, and braced core.


In one swift movement, lift chest and thrust hips forward, using the momentum from hips to pop barbell up toward shoulders.


Shrug and bend your elbows as you drop underneath the bar, lowering into a front squat, with palms facing up and bar resting on palms.


Press into heels and mid-foot to stand.
immediately sit back into a quarter squat underneath the bar, then use the momentum to stand (hopping off the floor just an inch) and pop the bar overhead, arms extended, landing either with feet in the same position or in a split stance, as demonstrated above.
Carefully reverse the movement to lower the bar back to front rack position, then down to the floor.

Clean & jerk (C&J)

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

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

50 foot front rack walking lunge 185#
6 sandbag over shoulder
10 deadlift 405#
6 sandbag over shoulder
50 foot front rack walking lunge 185#

Hands just outside the shoulder 
Loose, fingertip grip on the bar 
Elbows high
One leg step forward 
Keep heel on front leg down 
Lower torso until back knee touches the ground 
Shin of front leg remains relatively vertical
Complete at full hip and knee extension 
Opposite leg begins next step

Front rack walking lunge

Stand over Sandbag
Hips down and close to the bag
Grip bag with the forearms and hands forward
Hips and shoulders rise at the same time
Keep the bag close
Open the hips fast to full extension
Throw bag over the shoulder

Sandbag over the shoulder

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

For time

Row 15 cals 
15 unbroken 30# wall balls
rest as needed to recovery

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

Shoulder-width stance
Hold ball at chest
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 throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

4 rounds for time

Assault 12 cals
24 unbroken 20# wall balls
rest as needed to recovery

Assault bike

3 rounds for time

run 400m
36 unbroken wall balls 14# to 10'
rest as needed to recovery

2 rounds for fime

20 wall balls 30#
Row 20 cals
Assault bike 20 cals

W4 / D5

Luca Induni

Britten

Johan

W1 / D1

Eirun

Shrey

W1 / D2

Agatino

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 / D5

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