Name: Playbook - Brett Lundeen - Week 1/ Day 5: Test Week
Uploaded: 2024-03-11T22:07:57.771Z
Duration: 40 min
Description: Week 1/ Day 5: Test Week

John Paul

The Workout 👇🏼

Warm up: 
Jump rope x5 min
Gorilla squat x10
External rotators x10
Band pull apart x10

Workout 1: Barbell cycling (see details)

1 warm up set through 
1. Conventional Deadlift
2. Barbell Hang Clean
3. Barbell Push Press

Then 5 rounds through for time with heavier weight (M: 135 W: 115)


Workout 2: 21/15/9
1. DB snatch
2. Burpee to pull-up

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Banded Goodmornings

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

Men: Warm up with 85lbs

Women: Warm up with 65lbs

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

Barbell Push Press

Barbell cycling prep

Barbell Cycling

Alternating dumbbell snatch

Burpee to pull-up

Finisher

Week 1/ Day 5: Test Week

Austin

Cody

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

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

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 1/ Day 5: Test Week

Community

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