Name: Playbook - Richie Van Houten - W3/D2
Uploaded: 2023-07-21T09:41:35.109Z
Duration: 45 min
Description: W3/D2

Sebastian

Today is a strength and conditioning day

Single Arm KB circuit. 
1 round one side, 1 round other side. 

1,1,1,1 of each exercise is 1 rep

Jump Rope

Perform this Circuit with minimum breaks 

1- Deadlfit right into
1- Snatch Clean
1- Squat
1- Push Press


Right Side then Left 

10/10, 8/8, 6/6, 4/4, 2/2

Place KB right half of your body close to your heels.

Sitting back with knees slightly Bent, drive up keeping legs straight. 

Stand tall
Lower slowly, Hinging at the hips
Driving hips back, keeping legs lightly Straight

KB Single Arm Deadlift

From Standing pop from your feet up and load the KB into Rack position.

KB Single Arm Snatch from Standing

With KB Racked. Perform a Squat

Slow down
Nice and Slow. hold
Drive feet away pushing knees out
Drive up through heels
Stand Tall

KB Single Arm Squat

From a Rack Positiong bend your knees slightly, drive up and press the KB overhead. 

Lower controlled and slow

KB Single Arm Push Press

Boxing S&C 1

-Pull up 
Squeeze core on way down, nice and controlled
-Touch toes to the bar
Slow and controlled

Pull Up - Toe Touches

Explosive Push Ups

W3/D2

Jacquelyn

Salem

Great workout getting me into boxing more and more

James

W1 / D1

Parks

Xavier

Didn’t quite get to the 3 mile mark but it’s a work in progress everything else was good thanks

Tommy

W1/D2

😁😁😁 good workout there. This will probably make you laugh. I couldn't get access to a rowing machine. So I had to use my sons marvel skateboard and a resistance band....

Nice1. Thank you

Anonymous

EMays

W1/D3

Kyle

That’s not how you do a roll, if you don’t know boxing fundamentals then don’t try to teach them sir.

Jack

W1/D4

Good workout would be great if there was some Tabata functionality to the time for the 30 on 30 active rest.

Basti

W1/D5

W1/D6

Really like the pull and step in Jab cross

Julie

Great start to the week! Adding some assault bikes to it!! 👊🏾

W2/D1

Excellent program! Definitely noticing the change in punching ability and stamina!

good stuff. hope he puts out some kickboxing content

Peter

W2/D2

Wasn't able to get the double jump down 😩. Tough to do. Really need some practice

W2/D3

Seeing the development and the punches are flowing faster along with much better movements! Pull-ups were a beast to finish but pushed through!

W3/D2

Community

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