Name: Playbook - Dakota Meyer - W5/D3 Barbell Complex
Uploaded: 2022-02-20T13:39:27.822Z
Duration: 60 min
Description: W5/D3 Barbell Complex

||  Week 5 - Day 3  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

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

||  Resistance  ||

*Barbell Complex*
- 7x7 Reps Each Exercise -
Weight: M-95lbs / F-65lbs
BB Deadlift -
BB Bent Over Row - 
BB Hang Clean - 
BB Push Press - 
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

Barbell Push Press

- 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

W5/D3 Barbell Complex

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

W5/D3 Barbell Complex

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