Name: Playbook - Noah Ohlsen - Week 1 - Day 1
Uploaded: 2021-01-18T11:49:35.780Z
Duration: 45 min
Description: Week 1 - Day 1

Jorge

yangBAE

Ugur

Numa Caizergues

Filipe Cordella

Just hit a pr power clean on my last rep! Let’s Go!

Jack Preston

It was a good one to start your program out with!

Giorgos

Janis Putra

Fito

Amazing ! Thanks man ! Is there something made as a program whit warmup strength and WODs ?

Eugenio

Scaled 12:45 on the first, 13:46 on the second

Patrick Day

Shrey

For time:
5-4-3-2-1
Squat snatch 225/235/245/255/265# (Add your own weights) 
10-10-10-10-10
Assault bike cals

rest as needed

For time:
5-4-3-2-1
Squat clean 275-285-295-305-315#
10-10-10-10-10
Row cals

For time:
5-4-3-2-1
Squat snatch 225/235/245/255/265# (Add your own weights) 
10-10-10-10-10
Assault bike cals

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)

Assault bike

WOD 1

5-4-3-2-1
Squat clean 275-285-295-305-315#
10-10-10-10-10
Row cals

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

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.

Week 1 - Day 1

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Week 1 - Day 1

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