Name: Playbook - Dakota Meyer - W1/D3 Barbell Complex
Uploaded: 2022-02-09T10:56:17.965Z
Duration: 60 min
Description: W1/D3 Barbell Complex

||  Week 1 - Day 3  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-Min EMOM -
Burpees - 10
Toes to Bar - 10

||  Resistance  ||

*Barbell Complex*
- 1-10 Reps Each Exercise -
Weight: M-95lbs / F-65lbs
BB Deadlift -
BB Bent Over Row - 
BB Hang Clean - 
BB Thruster - 
BB Back Squat - 

||  Finisher  ||

- 10-Min AMRAP -
Sled Push- 15m
Hanging Leg Raise - 15
"30/24"" Box Jump - 15"
Oblique Heel Taps - 60
Walking Lunge - 40

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

Warm Up

Go through entire complex at 1-rep each exercise, then perform 2-reps of each, and so on until reaching 10-reps in each exercise for a round. 

Prescribed weight: 
Male:95lbs / Female:65lbs

- Shoulder width stance
- Just outside shoulder width grip
- Engage your lats & core
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Barbell Bent Over Row

Barbell Hang Clean

- 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 Thruster

- Begin with bar positioned on your upper back
- Engage your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your midfoot to come back up

Barbell Back Squat

Barbell Complex

Sled Push/ Pull

Hanging Leg Raise

- Stand a foot or so away from the box

- Press hips back, lower down and jump on top of the box

- Land softly on the box

- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

Oblique Heel Taps

- 15 reps each leg

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

Finisher

W1/D3 Barbell Complex

Dakota is a national hero and it’s an honor to share workouts with him. Let’s not forget to mention that the workouts are all killers.

Rich

Burned 651cals in 49:21! Killer workout. Avg HR of 140 and max 179! That was a good one!

Justin

W1/D1 Chest Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

Katie

W1/D4 Back Focus

Great workout for a Saturday sweat session!

W1/D5 Leg Focus

Some of the videos don't work for me. Not sure why but atleast one per workout doesn't work.

Shaun

W2/D1 Upper Body - Bench

W2/D2 Lower Body - Squat

W2/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W1/D3 Barbell Complex

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