Name: Playbook - Dakota Meyer - W3/D1 Barbell Complex
Uploaded: 2022-03-23T12:49:03.423Z
Duration: 60 min
Description: W3/D1 Barbell Complex

WEEK 3: Day 1
WORKOUT: Barbell Complex
____________________
WARM UP: 5min Time Cap
PYP - 40/32 kcal

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: 135/85lb Pyramid Circuit: 1-10-1 reps
Front Squat -
RDL - 
Bent Over Row - 
Push Press - 
Burpee - 

CORE: 10min AMRAP
Hollow Body Reverse Crunch - 30
KB Standing Oblique Crunch - 20/side
Mountain Climber - 60

FINISHER: 10min AMRAP
Banded Bicep Curl - 30
Banded Overhead Tricep Extension - 30
Banded Single Arm Lateral Raise - 20/side  *Barbell Complex* Perform one rep of each movement, then do 2 reps per exercise, then 3, etc until 10, then 9, 8, 7 etc. until t10 minutes elapses.

5-min Time Cap

Pick your poison (assault bike, rower, ski, run)

Males - 40 kcal / Females - 32 kcal

M-40kcal F-32kcal 5min time cap

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Pick One (Bike,Ski,Row,Run)

Warm Up

RX Weight: M-135lb F-85lb

Maintain weight through entire circuit. 

30-min AMRAP

Barbell Front Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Bent Over Row

Barbell Push Press

- 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

Barbell Complex

Hollow Body Reverse Crunch

Dumbbell Standing Oblique Crunch

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

Core

Banded Bicep Curl

Banded Overhead Tricep Extension

Banded Single Arm Lateral Raise

Finisher

W3/D1 Barbell Complex

This really showed me that all we can do is get better. I don't know if I did it right, but I'm smoked and can only get better ready for the next one

Dakota

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

Patrick

W1/D2 Push

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

W1/D3 Pull

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D2 Push

W3/D3 Pull

W3/D4 Legs

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W3/D1 Barbell Complex

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