Name: Playbook - Claire Thomas - W1/D2 PUSH PRESS + CONDITIONING
Uploaded: 2024-02-02T19:19:08.628Z
Duration: 45 min
Description: W1/D2 PUSH PRESS + CONDITIONING

Rachel

Love how these workouts are working on getting stronger, lifting heavier!

Brittney

Abigail

Worked my way from just the barbell of 45lbs to 60lbs to 65lbs on push presses. It’s been a long time since I was doing those so starting slow with my lazy shoulder. 😝❤️‍🩹
Stayed with 20lb DB’s for push set.

Brittany

Great workout!! It definitely had me sweating!

Crystal

Fire!! Girl, you’re killing me. Only on Day 2, but I love how you push my limits💪🏼thank you

Karylie Cardenas

Tai and Brendan

Sarah

Jacquie

Love this one! So sweaty! 🥵 But SO fun! 🔥

Lillian

Avery

Natalie Daniels 

Samantha Gonzalez

Those DB sit up get the burn in shoulders faster than anything else 😂😂

Victoria

Shoulders on fire! Aiming to go heavier on push press next time. Capped out at 105 for the last 3 sets.

Hannah

Pamela

Jessica

Angela

Oh man putting my shirt on tomorrow is gonna be fun!

Nicole

Gina

I absolutely love this workout! Felt strong and accomplished when it was complete

Tami

Kelsey

Aimi

Second time doing this program and excited to see how I’ve progressed! 85 for max on push press 💪

Marcella

Natalie

Felt so strong doing those barbell push presses!! 💪🏻💪🏻

Johanna

Shianne

Great shoulder workout! Have never get them like this before 🤩

Lindsay

Bridgette

Normally i struggle with Z press. But U actually did them pretty struggle free!!

Kristin Hebein

Push press is my weakness, could barely finish Rx of workout.

Mackenzie

Tess

Isma

I need a little more sweat in my workouts but that could just be me. Today’s felt short too.

Elena

Man, what a shoulder burner! That pull up challenge has me feeling strong. 💖

Lauren Hamilton

Rebecca

First time working out in two months. This was a great one to get back into it. ❤️

Meghan

Katie

Hugo

Loved this one, and those DB Z are tough but loved it.

Anna

Love the set up of these workouts. I like doing a lift to start with followed up with grueling conditioning 👊

Jaden Bybee

Allie

Week 1, Day 2 - Push Press + Conditioning

Warm up: Before you begin, I recommend completing the Functional Upper Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

10 min EMOM - Set a 10 minute timer & complete a set of Push Press every minute on the minute. Your first few sets should be light, warm up sets. Once all reps are completed, rest the remainder of the minute. Increase your weight every round or every other round.

*MODIFICATION: DB standing shoulder press

- Begin with barbell at the shoulders
- Dip your knees, and explosively push up with your legs as you press the bar up
- Lowering back to starting position and repeating for time or reps

Barbell push press

PUSH PRESS EMOM

Complete 5 rounds of the following circuit. Rest 20-30 seconds between each exercise or keep moving at a steady pace if you don’t need a break.

*5 reps each way
*MODIFICATION: DB bent over rows

- Positioned in a high plank, feet wide, hips squared to the floor
- Row one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Lower with control then repeat on the opposite side

DB renegade rows

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

*MODIFICATION: bodyweight sit ups

- Lay on the floor with legs wide and a dumbbell at your chest
- Press the weight up while lifting your body off the floor
- Dumbbell stops overhead, then slowly reverse back down to starting position

DB sit up

*MODIFICATION: DB hang clean & press
*5 reps each arm

- Grab the dumbbell with your arm extended
- Dip lowering the dumbbell to the knees
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Alt. DB hang snatches

Circuit

W1/D2 PUSH PRESS + CONDITIONING

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Functional Body Plan Intro

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

This felt really good. Can’t wait for tomorrow!!

W1/D1 BACK SQUATS + CONDITIONING

Dang girl! A workout in a warm up then a kick butt conditioning!!

Had to sub running for box jumps. Did 8-10 jumps. 
Couldn’t do the toe touches or the pull ups. Feeling kind of weak and down about it :/

Chaya Perlman

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Courtney Rodriguez

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Longest week off due to being sick! Back at it now

Hannah 

W1/D7 REST

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Kari

Harold

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W1/D2 PUSH PRESS + CONDITIONING

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