Name: Playbook - Tomas Belloni - Day 3: Shoulder and aerobic
Uploaded: 2023-02-01T02:56:13.047Z
Duration: 60 min
Description: Day 3: Shoulder and aerobic

Day 3:

A) Strict press on split 
2 x 10 reps (#75 lb)
1 x 8 reps   (#85 lb)
3 x 6 reps   (#95 lb)

B) Power clean
4 x 5 Muscle clean (50%)
4 x 3 Power clean  (65%)
4x 1 Squat clean    (80%)

C) WOD I
Amrap 12'
3 Burpee pull up
6 Pistols
9 Box jump
12 T2b

Strict press on split 

2 x 10 reps (#75 lb)
1 x 8 reps   (#85 lb)
3 x 6 reps   (#95 lb)

Strict press on split

4 x 1 reps 50%

- Start with feet hip width apart 
- Clean barbell to shoulders
- don't bend your knees

Muscle clean

4 x 1 reps 65%

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

4 x 1 reps 80% 

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean

AMRAP 12' (as many rounds as possible in 12 min)
3 Burpee pull up
6 Pistols
9 Box jump
12 T2b

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Day 3: Shoulder and aerobic

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