Name: Playbook - Omar Romero - W1D1 - Strength
Uploaded: 2023-12-12T10:05:19.411Z
Duration: 60 min
Description: W1D1 - Strength

Strength: 
4x10 dumbbell thruster 
3x16 alternating suitcase deadlift
3x20 skaters
4x10 pull-ups 
4x10 standing Arnold press
4x10 barbell row

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Single leg alternating suitcase deadlift

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Standing Arnold press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

W1D1 - Strength

W1D2 - Power

W1D3 - Base

W1D4 - Strength

W1D5 - Long

W2D1 - Strength

W2D2 - Speed

W2D3 - Base

W2D4 - Strength

W2D5 - Long

W3D1 - Strength

W3D2 - Power

W3D3 - Base

W3D4 - Strength

W3D5 - Long

W4D1 - Strength

W4D2 - Speed

W4D3 - Base

W4D4 - Strength

W4D5 - Long

W5D1 - Strength

W5D2 - Power

W5D3 - Base

W5D4 - Strength

W5D5 - Base

W5D6 - Long

W6D1 - Strength

W6D2 - Speed

W6D3 - Base

W6D4 - Strength

W6D5 - Base

W6D6 - Long

W7D1 - Strength

W7D2 - Power

W7D3 - Base

W7D4 - Strength

W7D5 - Base

W7D6 - Long

W8D1 - Strength

W8D2 - Speed

W8D3 - Base

W8D4 - Strength

W8D5 - Base

W8D6 - Long

W9D1 - Strength

W9D2 - Power

W9D3 - Base

W9D4 - Strength

W9D5 - Base

W9D6 - Long

W1D1 - Strength

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