Name: Playbook - Richard Sopinanukul - Pull Push
Uploaded: 2022-03-08T23:53:40.258Z
Duration: 60 min
Description: Pull Push

Great work out easy to modify for a beginner like me! Thank you!

Kyraspain1

i didnt make it past round 2 of the 3rd part of the workout. it was hard

Michelle

5mins - Jumprope either double or single unders

Strength & Conditioning 
4 Rounds
DB complex
9-7-5-3
- Bent over flies
- Kickbacks
- Hang Squat Cleans
- Push Press
- Tricep Extensions 

Pull Push - WOD
50-40-30-20-10
- Sumo Deadlift Highpull 
- Push Pressing

5 mins - Jumprope
Either double unders or single unders

- Skip rope with rope passing under your feet once each jump

Single under

- Jump rope with rope passing under your feet twice with each jump

Double unders

Warmup - cardio

Strength & Conditioning 
4 Rounds
DB complex
9-7-5-3
- Bent over flies
- Kickbacks
- Hang Squat Cleans
- Push Press
- Tricep Extensions 

Find a moderate weight and try to do each round unbroken.

- Bend over, focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbells back until arm is parallel to the floor
- Lower dumbbells back to starting position

Dumbbell kneeling tricep kickback

- Start with dumbbells at sides and feet close together
- Clean dumbbells to your shoulders, step wide, press hips back and lower down until 90 degrees

Dumbbell hang squat cleans

- Begin with dumbbells in each hand at shoulders height
- Dip torso by bending your knees then drive at the same time pressing dumbbells back up overhead
- Lower down to your shoulders, elbows forward of your body and repeat

Dumbbell push press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Strength & Conditioning

WOD - TC: 30mins
50-40-30-20-10
- Sumo Deadlift Highpull 
- Push Pressing

RX: 95/65
RX+: 115/85

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists while keeping elbows higher than wrists at the top of the pull
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell Sumo Deadlift Highpull

- Start with the barbell in a front rack position. 
- Bend at the knees and hip, then drive up at the same time pushing the bar above your head.
- Return the barbell back to front rack decision and repeat again.

Pull Push

Community

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