Name: Playbook - Alina Astilean - Day 5: Full Body
Uploaded: 2021-07-23T01:45:31.664Z
Duration: 90 min
Description: Day 5: Full Body

Circuit 1: 3 x

Single Arm Bottoms Up KB Squat x 10 per side
Single Arm Suitcase KB Deadlifts x 10 per side
Single Arm KB Hang Clean and Jerk x 10 per side 

Circuit 2: 3 x

Tricep Dips x  30/20/10 (30 in round 1, 20 in round 2, 10 in round 3)
DB Renegade Rows x  30/20/10 (30 in round 1, 20 in round 2, 10 in round 3)
Chest To Floor Push-up w/ weight drag x  15/10/5 (15 in round 1, 10 in round 2, 5 in round 3)

AMRAP 14

Barbell Thrusters x 12
Lateral Burpees Over Bar x 8
Row Machine x 400m
Dual KB Swings x 12

-keep Kb completely upside down as you go through the movement 
-try to keep elbow at shoulder height 
-use opposite arm for balance

Single arm Bottoms up KB squat

-start with one arm holding KB by your side, in suitcase position 
-hinge at the hips, driving weight back through your heels and glutes
-keep gaze down and forward throughout the movement

Single arm suitcase KB deadlifts

-drive hips back and push your weight into your heels and glutes 
-as you drive forward, squeeze your glutes and start to pull elbow up, keeping the KB close to your body
-catch the KB in a front rack position, and finish with knees and hips locked out
-Dip the knees again, and press KB up to the top, fully locking out the elbow
-drop back to front rack position and repeat the movement

Single arm KB hang clean and jerk

Circuit 1

-start with feet out in front of you, both hands positioned on the bench behind you with finger tips forward
-lean slightly forward, bend at the elbows and drop as deep as you can, keeping shoulders relaxed and shrugged down your back
-once you are the bottom of your rep, push yourself back up, locking all the way out
-the straighter the legs, the harder the movement, so bend your knees up to a 90 degree angle if you need more support, or fully lock out for more difficulty

Tricep Dips

-start in a plank position, holding on to a DB in each hand
-keep feet wide for stability
-start by rowing (pulling) the DB on one side, keeping your elbow as close to your ribs as possible, and shifting your weight slightly towards the other side 
-return to the bottom, and repeat the movement on the other side
-do half the amount of reps prescribed on each side

DB Renegade Rows

-start in a plank position on your palms, with your weight positioned outside the width of your arms 
-pull weight to other side using opposite arm
-drop into a chest to floor push up, start start movement again from the top
-keep hips tucked and abs engaged 
-can also do kneeling if you need more support

Chest to floor push up with weight drag

Circuit 2

AMRAP stands for as many rounds as possible.  For this AMRAP, you will do as many rounds as possible of the circuit below within 14 minutes.  I encourage you to pick weights that are challenging, but will also allow you to keep moving.  Always go at your own pace and do the best you can.  

Workouts like this are usually good testers to repeat a few weeks down the line and gauge how your conditioning has improved, so bookmark this and aim to redo it at some point down 4 to 6 weeks out.

-start with the barbell in a front-rack position
-descend down into a squat keeping an upright torso and tall chest
-press through the floor as you ascend up and drive the barbell up and overhead fully locking out the arms

Barbell Thruster

-start with bar directly alongside you
-drop into your first burpee, ensuring your chest makes contact with the ground 
-as you jump or step in, try to power across to the other side, jumping from the bottom, without fully standing up
-ensure you are jumping off both feet

Lateral Burpees Over Bar

-strap both feet in, and grab the handle 
-pressing through your feet, start pulling on the handle, keeping shoulders retracted and back engaged 
-aim for your sternum
-keep wrists neutral throughout

Rowing Machine

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-keep abs engaged

Day 5: Full Body

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