Name: Playbook - Connor Obrochta - 5MW - 18 (Strength Upper Body Blast)
Uploaded: 2022-09-12T15:24:11.648Z
Duration: 5 min
Description: 5MW - 18 (Strength Upper Body Blast)

Total Body 5 Minute blaster

2 rounds in 5 minutes 

• 10 suitcase row 
• 10e DDB 1/2 kneeling OH snatch 
• 10 Wtd Pushup 
• 30s Plank Hold

Eqiptment:
•Bench 
•DB
•Plate

2 rounds in 5 minutes 

• 10 suitcase row 
• 10e DDB 1/2 kneeling OH snatch 
• 10 Wtd Pushup 
• 30s Plank Hold

- Set the bench at 45 degrees, brining your chest to the top of the bench and toes curled under
- lift your chest off the bench and keep your head looking down 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Suitcase Row

In a 1/2 kneeling position with your right leg out in front, grab a DB with your left hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (L. Arm)

In a 1/2 kneeling position with your left leg out in front, grab a DB with your right hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (R. Arm)

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Push-up - Weighted

- Elbows under shoulders and hands out front
- have a wide stance with your feet to ensure core control
- slightly pull your elbows back to your toes engaging your core
- anchor a weight to your upper/middle back
- Keep entire body tight as you hold position for time

Plank (Weighted)

5MW - 18 (Strength Upper Body Blast)

More workouts from Connor Obrochta