Name: Playbook - Noah Ohlsen - Week 2 - Day 1
Uploaded: 2021-01-18T11:47:24.161Z
Duration: 60 min
Description: Week 2 - Day 1

Anthony Mota

Numa Caizergues

Filipe Cordella

3 rounds for time:
2 legless rope climbs
15 db bench press (70/50)
9 db thrusters (70/50)

+

10 min row
10 min bike
10 min ski

One arm reaches up the rope while the other holds
Lead arm pulls the body as high as possible
Then bottom arm reaches up the rope, repeating pull
Continue to alternate pulling arms to ascend

Legless rope climb

Lie on the bench with your eyes under the bar
Grab the bar with a medium grip-width (thumbs around the bar!)
Unrack the bar by straightening your arms
Lower the bar to your mid-chest
Press the bar back up until your arms are straight

Bench press

Shoulder-width stance 
Dumbbells rest on shoulders
Elbows slightly in front of body
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Knee in line with toes 
Elbows stay off of knees
Hips and legs extend rapidly, then press 
Heels down until hips and legs extend 
Dumbbells move over the middle of the foot 
Complete at full hip, knee and arm extension

Dumbbell thruster

For time

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

Stand in front of the machine with your feet shoulder-width apart.
Grab onto the handles, so your hands are above your head and slightly bent.
Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
Straighten your arm as much as you can.
Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Week 2 - Day 1

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Week 2 - Day 1

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