Name: Playbook - Warrior Fit - W2/D4 IWT
Uploaded: 2023-03-18T22:09:04.247Z
Duration: 120 min
Description: W2/D4 IWT

Cameron

IWT (Interval Weight Training)

IWT Part 1: 3 rounds 
- 10 Power Cleans @65-70% 1RM
- 2 min Row @90-95% MHR
- REST 2 min

REST 5 min

IWT Part 2: 3 rounds
- 10 Back Squats @65-70% 1RM
- 2 min Burpees @90-95% MHR
- REST 2 min

REST 5 min 

IWT Part 3: 3 rounds
- 8 Pull-ups
- 8 Pushups
- 8 Dips
- 10 Leg Levers
- REST 90 sec

- Stand with your feet slightly wider than hip-width apart, grab the bar with an overhand grip, hands shoulder-width apart, and shoulder socket directly over the bar
- Lock in your core by pulling your ribcage down and keeping tension through your entire body
- With straight arms, push through the floor with your feet and extend your knees, aggressively pulling the bar upwards
- Keep it as close to your body as possible, after the bar passes the knee, extend your hips and pull your torso upright
- After you reach full extension, drop your body and rotate your elbows and hands under the bar
- Catch the bar at the shoulders, keeping your core tight
- Drive through your feet to rise up to standing

Barbell Power Clean @65-70% 1 RM

- 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 @90-95% MHR

IWT Part 1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats @65-70% 1 RM

- Stand with your feet shoulder-width apart
- Push your hips back, bend your knees, and
place your hands on the floor directly in front of your feet
- Jump your feet back to softly land on the balls of your feet in a plank position
- Lower your body all the way onto the floor, keeping core engaged
- Push-up to lift body off the floor and return to plank position
- Jump your feet back so that they land just outside of your hands.
- Reach your arms over head and explosively jump up into the air
- Land and immediately lower back into a squat for your next rep

Burpees

IWT Part 2

- 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 with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Levers

IWT Part 3

W2/D4 IWT

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!

Joel

Tough but good variety of workouts to keep the output high

David

W1/D1 Push | Hyper

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

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

W2/D4 IWT

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