Name: Playbook - Warrior Fit - W3/D1 Push | Hyper
Uploaded: 2023-03-18T22:09:04.259Z
Duration: 45 min
Description: W3/D1 Push | Hyper

Push | Hyper

- 3/4 mile Run

4 min EMOM 
- 20 Pushups

- Bear Crawl 20 yards X 4 sets
- Barbell Thrusters 4 X 12
- Barbell Bench Press 4 X 12,10,8,8
- Dumbbell Chest Fly’s 4 X 12
- Dips 4 X 12
- Close Grip Bench Press 4 X 12
- Tricep Rope Extension 4 X 12

- Stair Master 15 min

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

Run 3/4 mile

EMOM - Every Minute On the Minute

At the top of each min complete 20 Push-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

4 min EMOM

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep your core engaged and a neutral spine

Bear Crawls 20 yards

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- On a flat bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly’s

- 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

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar slowly towards your sternum and press up powerfully
- Keep your elbows close to your sides to emphasise your triceps

Close Grip Bench Press

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Extensions

Stair Master

W3/D1 Push | 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!

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.

W3/D1 Push | Hyper

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