Name: Playbook - Suzanne Svanevik - W3/D1
Uploaded: 2022-04-19T14:31:01.904Z
Duration: 45 min
Description: W3/D1

1-10 Ladder 
- Pull-ups or Banded Pull-ups
- Deadlift @60%

- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground
- Keep your shoulders back and your core engaged throughout
- Pull yourself upward until your chin is above the bar
- Lower your body downward until your arms are extended again

Pull-ups (Pronated)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

W3/D1

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