Name: Playbook - Noah Ohlsen - Week 4 - Day 5
Uploaded: 2021-01-18T11:49:49.096Z
Duration: 45 min
Description: Week 4 - Day 5

The emom i did at 135, my shoulders was fire

Anthony Mota

Shrey

5 min amrap:
5 bench press (185/115)
5 strict hspu 

Rest 5 min 

5 min amrap 
5 power clean (185/115)
5 chest to bar pull-ups

Rest 5 min

5 min amrap 
5 shoulder to overhead (185)
5 toe to bar 

+

10 min EMOM 
1 squat snatch + 1 hang squat snatch + 1 overhead squat (155/105)

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

Hands just outside shoulders-width
Start with arms extended
Elbows move forward during the descent
Abdominals remail braced
Descend until head touches the ground
Complete at full arm extension with open shoulders

Strict Handstand Push-up

Amrap

5 power clean (185/115)
5 chest to bar pull-ups

Hip-width stance
Hands about one thumb's distance from hips
Hook grip on the bar
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 in a partial squat
Complete at full hip and knee extension with the bar in the front-rack position

Power clean

Hands just outside of shoulder-width
Full grip on the bar
Start hanging with arms extended
Chest stays up with the eyes forward
Pull until chin is higher than the bar
Complete at full arm extension

Strict pull up

5 shoulder to overhead (185)
5 toe to bar

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Lift feet towards bar while in hollow position
At the same time, push down on the bar with straight arms
Both feet contact the bar between hands

Toes to bar (T2B)

Hip-width stance 
Dumbbells rest on shoulders 
Elbows slightly in front of the body 
Torso dips straight down
Hips legs extend, 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 push press

1 squat snatch + 1 hang squat snatch + 1 overhead squat (155/105)

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)

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

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)

Emom

Week 4 - Day 5

Jason

Loved it! It challenged me to increase weight💪🏾🍑

Maggie Cherie

David Viera Rey

Week 1 - Day 1

yangBAE

Numa Caizergues

Better directions on the rowing. It wasn’t clear so I ended up resting 30 sec in between each set

Delayna

Week 1 - Day 2

Pablo

Janis Putra

Week 1 - Day 3

Jordan Lorenzo

Filipe Cordella

Week 1 - Day 4

Subhajit

The snatches touch and go, was very exhausting.

Bur really liked all of that wod

Week 1 - Day 5

Week 2 - Day 1

Week 2 - Day 2

So fire all squats after each run, but everything was perfect

Patrick

Week 2 - Day 3

Week 2 - Day 4

Troy

All desdlift was hard, but excelleten wod

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

An excellent wod, all the movements were fine

Week 3 - Day 3

Week 3 - Day 4

Chema

Week 3 - Day 5

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Wallball after rowing so fire, and i change the cal ski for 700mts running cause i don’t have ski. Rowing and the metcon in 35:21

25:11, I’m not very good at muscle ups, so those took me some time... fun workout though!

Week 4 - Day 5

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