Name: Playbook - Warrior Fit - W1/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.171Z
Duration: 45 min
Description: W1/D2 Pull | Hyper

Felt pretty worn out after the hyper session yesterday. Definitely well below my threshold but good continuous effort

David

Shoulder started to hurt during the hand clean part, but other then that great work out.

Don Powers

Pull | Hyper

5 min EMOM:
- Row Machine 8 cals

- Pull-ups 4 sets to failure
- Hang Cleans 4 X 12
- Barbell Bent-over Rows 4 X 12,10,8,8
- Upright Rows 4 X 12
- Farmers Carry 4 X 45 sec 

Superset:
- Back Extensions 4 X 12 
- Dumbbell Curls 4 X 12

- Reverse Dumbbell Fly’s 4 X 12
- Hanging Leg Raises 4 X 15

- 1/2 mile Run

EMOM - Every Minute On the Minute

At the top of each min Row 8 kcal

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowing Machine

5 min EMOM

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Start by holding the bar with a shoulder-width grip in front of your thighs
- Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height and catching it at the shoulders 
- Pause for a second, then lower the bar back to starting position
- Keep your core muscles braced throughout the movement

Barbell Hang Clean

- Hinge at the hips to lean forward, neutral spine and knees slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row
- Lower the bar in a controlled motion

Barbell Bent-over Rows

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Rows

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward for time or distance

Dumbbell Farmers Carry

- Back Extensions 4 X 12 
- Dumbbell Curls 4 X 12

- Lie or stand face down on a hyperextension bench, with your feet locked on the foot brace
- Your body will be at a 45 degree angle 
- Cross your arms over your chest
- Lower your upper body down slowly by bending at the waist
- Slowly return your body to the up position where your entire body is straight in line

Back Extensions

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell Curls

Superset

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Dumbbell Fly’s

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run 1/2 mile

W1/D2 Pull | Hyper

Just finished BMT and I was scared I was going to lose all my strength. This is the perfect balance to keep my endurance up and get some strength back super excited to see how this program plays out!

W1/D2 Pull | Hyper

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