Name: Playbook - Peter Lee Thomas - W2/D5 Combat Shape Strength + Conditioning
Uploaded: 2021-01-18T11:46:42.034Z
Duration: 45 min
Description: W2/D5 Combat Shape Strength + Conditioning

Use 10, 25, 35, or 45 lb plate
- 10 reps of each
- 2 laps of sled push

-Take a plate and stand with your feet shoulder width apart.
- Raise the plate to your chest, put the elbows close to your body. 
-With no leg drive or leaning back, extend through the elbow to raise the plate over your head.

Plate overhead presses

- Bend at the hip with your knees slightly bent, keeping your back flat. 
- Grab the plate from the side and let it hang below your chest, arms extended.
- Maintaining a flat back, pull the weights to your chest by flexing the elbows.

Plate Rows

- Squat with the plate between your legs
- Perform a power clean with the plate
- Press reaching full extension

Plate Squat + Clean + Press

- Start in pushup position
- Keep back and legs straight bending your elbows on the  way down
- Explode up switching you hands on the plate

Plate Alternating Pushups

- Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides.
- Cross your legs near your ankles and lift them up off the ground
- Move the plate from left to right touching the floor at the end of the rotation

Plate Russian Twists

- Get behind the plate 
- Push it, keep­ing your hips as low to the ground as possible

Plate Push

Gently place plate behind back, perform a squat. 
* Keep chest up, spot forward with eyes, butt back, and drive your heels into the floor.

Plate Squat

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