Name: Playbook - Eric Hinman - Week 10 / Day 3 - Deadlift, Rows, Box Jumps, Metcon
Uploaded: 2022-12-12T13:33:37.479Z
Duration: 75 min
Description: Week 10 / Day 3 - Deadlift, Rows, Box Jumps, Metcon

Deadlift - 15, 10, 8, then 1 x 20 @ 67%
Box Jumps 4 x 15 
Barbell Row 4 x 10  
Metcon - 4 rounds for time: 20 kettlebell swings, 12 burpees

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Stand a few inches in front of 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 jumps

- Flex Over 
- Full range of motion 
- Grab weight you’re comfortable with 
- Pull bar into chest

Barbell Row

4 rounds for time. 

20 Kettlebell Swings
12 Burpees

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

4 Rounds for Time: KB Swings, Burpees.

Week 10 / Day 3 - Deadlift, Rows, Box Jumps, Metcon

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

Jacob Forrest

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Week 10 / Day 3 - Deadlift, Rows, Box Jumps, Metcon

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