Name: Playbook - Brett Lundeen - Week 1/ Day 1: Test Week
Uploaded: 2024-03-11T22:07:57.739Z
Duration: 50 min
Description: Week 1/ Day 1: Test Week

Austin

Cody

Definitely a slap to the face coming back from a small break 😂🔥 the AMRAP was BRUTALLLL

Warm up:

Walkouts- 5x
Gorilla squats- 10x
Hyper extensions- 10x
Banded pull apart- 10x

Workout 1:
Max push-ups for 2 min.

Workout 2:
Max chin-ups (3RM)

Workout 3: 
Max dips (3RM)

Workout 4: Accessory work
1. Deadhangs- 3x30 sec
2. Suitcase carry- 3x20 each arm
3. Overhead walk- 20x

Workout 5: AMRAP 15 min
1. Bike- 500 m
2. Dumbbell power clean- 12 reps
3. Push press- 10 reps
4. Dumbbell burpee- 8 reps

Perform as many push-ups as you can in 2 minutes.

Max Push-ups

Max Chin up

Max Dip

Deadhang

Single arm suitcase carry

Dual overhead walks

Accessory work

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Start with feet hip width apart and dumbbells at shoulders
- Lower dumbbells down by pressing hips back and keeping a slight bend in the knees
- Clean dumbbells back up to starting position

Dumbbell power cleans

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

AMRAP 
(As many Rounds as possible)

Week 1/ Day 1: Test Week

Earlen

Week 1/ Day 2- Test Week

Week 1/ Day 3: Test Week

Week 1/ Day 4: Rest/Recovery

John Paul

Week 1/ Day 5: Test Week

Killer leg and cardio day! Shred me up brother!!!

Week 1/ Day 6: Test Week

That finished was brutally good. Thanks 💪

Week 2/ Day 1: Upper Body

I’m not sure where I am hahah thanks man. Brutal 🔥

Week 2/ Day 2: Legs

Week 2/ Day 3: Conditioning & Core

Week 2/ Day 4: Rest/ Recovery

Really tough leg day, in a good way. For exercises like the single rdl I’m assuming it’s 10 reps/side, no?

Sean

Week 2/ Day 5: Posterior Chain

Week 2/ Day 6: Upper Body

Week 3/ Day 1: Legs

Hector

Those barbell thrusters I was seeing stars

Week 3/ Day 2: Upper Body

Week 3/ Day 3: Core & Conditioning

Week 3/ Day 4: Rest & Recovery

I forgot to hit finish haha only took me just about 70 mins. Brutal stuff man, hamstring curls killed me. Thanks Brett 💪

Week 3/ Day 5: Posterior Chain

Week 3/ Day 6: Upper Body

Killer leg day! I am dead! Shakes all over hahahah

Week 4/ Day 1: Legs

Week 4/ Day 2: Push

Week 3/ Day 3: Pull

Week 4/ Day 4: Posterior Chain

Week 4/ Day 5: Push/Pull

Week 5/ Day 1: Legs (Quad focus)

Those chest supported lateral raises  woof

Week 5/ Day 2: Push

Week 5/ Day 3:Pull

Week 5/ Day 5: Posterior Chain

Week 5/ Day 6: Push/Pull

Week 6/ Day 1: Full Body

Week 6/ Day 2: Functional

Week 6/ Day 4: Full Body

Week 6/ Day 6: Full Body

Week 7/ Day 1: Full Body

Week 7/ Day 2: Functional

Week 7/ Day 3: Full Body

Week 7/ Day 5: Full Body

Week 7/ Day 6: Active Recovery & Mobility

Week 8/ Day 1: Legs

Week 8/ Day 2: Upper Body

Week 8/ Day 3: Functional/ Core

Week 8/ Day 5: Posterior Chain

Week 8/ Day 6: Upper Body

Week 9/ Day 1: Legs

Week 9/ Day 2: Upper Body

Week 9/ Day 3: Functional/ Core

Week 9/ Day 5: Posterior Chain

Week 9/ Day 6: Upper Body

Week 10/ Day 1: Test Week

Week 10/ Day 2- Test Week

Week 10/ Day 3: Test Week

Week 1/ Day 1: Test Week

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