Name: Playbook - Anthony Mantello - W4/D2
Uploaded: 2022-06-16T18:37:57.444Z
Duration: 45 min
Description: W4/D2

- Deadlift 3 x 3 (RPE 9)
- Overhead Press 4 x 4 (RPE 9,9,9,10) 
- SL Deadlifts 3 x 8 
- DB Shoulder Press 3 x 8 
- Pendlay Rows 3 x 8

Rest times for compound lifts are 3-5 minutes
Accessory work 1.5-2 minutes

- 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

Barbell deadlift (RPE 9)

- Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar
- Place an adjustable bench beneath the bar in an upright position
- Sit down on the bench and unrack the bar using a pronated grip
- Inhale, brace, tuck the chin, then lower the bar to the top of your chest
- Exhale and press the bar back up to overhead

Barbell seated overhead press (RPE 9,9,9,10)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell stiff legged deadlift

- In a seated position, dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten your elbows, pressing dumbbells overhead 
- Lower the dumbbells down to starting position with control

Dumbbell seated shoulder press

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor to a dead stop

Barbell pendlay row

W4/D2

Amazing! It was short but hardcore. It’s all or nothing!

Josh

LOBO

Hunter Cross

W1/D1

First time using it and love it. My goal is to kompet like you do. Sorry for my english im from sweden😇

W4/D2

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