Name: Playbook - Noah Ohlsen - Week 3 - Day 1
Uploaded: 2021-01-18T11:45:00.140Z
Duration: 45 min
Description: Week 3 - Day 1

Anthony Mota

A. Ruck muscle ups; 3 x 10 reps; rest as needed between sets. 

+

3 sets:
50 ruck air squats
Ruck run 400m
rest 1 min

+

A1. Legless rope climbs; 3 reps x2; rest 30-60 sec
A2. DB bench press; 20 reps AFAP x2; rest 30-60 sec
A3. DB thrusters; 15 reps x2; rest as needed to full recovery

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders  
Alternate between arched and hollow positions
Drive hips towards the bar while in the hollow position
At the same time, push down on the bar with straight arms
Torso leans forward 
Complete at full arm extension at support position

Bar muscle up

Shoulder width stance 
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

Air Squat

3 sets

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

Week 3 - Day 1

Community

More workouts from Noah Ohlsen

Week 3 - Day 1

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Noah Ohlsen

Community