Name: Playbook - Omar Romero - W9D3 - Base + Strength
Uploaded: 2023-12-12T10:41:38.715Z
Duration: 75 min
Description: W9D3 - Base + Strength

Run 1 miles at base pace (flat) 

Strength: 
3x10 dumbbell thruster 
3x16 single leg alternating suitcase deadlift
3x20 skaters
3x10 pullups
3x10 standing Arnold press
3x10 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

W9D3 - Base + Strength

W1D1 - Power

W1D2 - Base + Strength

W1D3 - Long

W2D1 - Speed

W2D2 - Base + Strength

W2D3 - Long

W3D1 - Power

W3D2 - Base + Strength

W3D3 - Long

W4D1 - Speed

W4D2 - Base + Strength

W4D3 - Long

W5D1 - Base

W5D2 - Power

W5D3 - Base + Strength

W5D4 - Long

W6D1 - Base

W6D2 - Speed

W6D3 - Base + Strength

W6D4 - Long

W7D1 - Base

W7D2 - Power

W7D3 - Base + Strength

W7D4 - Long

W8D1 - Base

W8D2 - Speed

W8D3 - Base + Strength

W8D4 - Long

W9D1 - Base

W9D2 - Power

W9D4 - Long

W10D1 - Base

W10D2 - Speed

W10D3 - Base + Strength

W10D4 - Long

W11D1 - Base

W11D2 - Power

W11D3 - Base + Strength

W11D4 - Long

W12D1 - Base

W12D2 - Speed

W12D3 - Shakeout

W9D3 - Base + Strength

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