Name: Playbook - James Lawrence Iron Cowboy - W3/D3 AWESOME ARMS - Modified
Uploaded: 2022-09-15T18:03:15.112Z
Duration: 45 min
Description: W3/D3 AWESOME ARMS - Modified

AWESOME ARMS - Modified

A. 2 Rounds 
45 sec work, 15 sec rest. 

- Staggered Single Arm Swings (Right Leg Forward) OR Single Arm Swings
- Staggered Single Arm Swings (Left Leg Forward) OR Single Arm Swings
- Burpees with Push Ups OR Walkouts with Push Ups
- Single Arm Push Press (Right Arm)
- Single Arm Push Press (Left Arm)
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks
- Single Arm Row – Dead Half Snatch (Right Arm) OR Single Arm Rows in Bent Over Row Position
- Single Arm Row – Dead Half Snatch (Left Arm) OR Single Arm Rows in Bent Over Row Position
- Single Arm Clean to Bottoms Up (Right Arm) OR Single Arm Cleans
- Single Arm Clean to Bottoms Up (Left Arm) OR Single Arm Cleans
- Rest 30 seconds

B. 20 seconds work, 10 seconds rest x 5 consecutive sets of one exercise before moving onto the next. For single sided exercises, do all 5 sets on one arm before doing 5 sets on the other arm. This is how this workout builds a burn.

- Tricep Push Ups OR Modified Tricep Push Ups (Fast Pace)
- Dumbell Style Shoulder Presses (Right Arm – Fast Pace)
- Dumbell Style Shoulder Presses (Left Arm – Fast Pace)
- Single Arm Bicep Curls (Right Arm)
- Single Arm Bicep Curls (Left Arm)
- Overhead Tricep Extensions

C. 1 Round
45 seconds work, 15 seconds rest 

- Pike Push Ups OR Push Ups
- Pull Under Planks OR Static Plank OR Modified Static Plank
- Slow Oblique Mountain Climbers

A. 2 Rounds 
45 sec work, 15 sec rest. 

- Staggered Single Arm Swings (Right Leg Forward) OR Single Arm Swings
- Staggered Single Arm Swings (Left Leg Forward) OR Single Arm Swings
- Burpees with Push Ups OR Walkouts with Push Ups
- Single Arm Push Press (Right Arm)
- Single Arm Push Press (Left Arm)
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks
- Single Arm Row – Dead Half Snatch (Right Arm) OR Single Arm Rows in Bent Over Row Position
- Single Arm Row – Dead Half Snatch (Left Arm) OR Single Arm Rows in Bent Over Row Position
- Single Arm Clean to Bottoms Up (Right Arm) OR Single Arm Cleans
- Single Arm Clean to Bottoms Up (Left Arm) OR Single Arm Cleans
- Rest 30 seconds

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow the kettlebell to naturally fall (gravity) back between the legs, keeping the kettlebell in the upper inner thighs and maintaining a connection of the outer forearm to the upper inner thigh.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

Single Arm Swings (Right)

Single Arm Swings (Left)

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Complete a push up on your toes or knees.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkout to Push-ups

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Squeeze glutes and bend knees into a ¼ squat to generate power to initiate upward movement of the bell. This is the “push”. 
- Leading with the elbow forward, use shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward). This is the “press”.
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Push Press (Right)

Single Arm Push Press (Left)

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks

- Stand with feet just wider than hip width apart, holding kettlebell in one hand at the side of your body. Engage core, bend knees, push hips back and lean torso forward (avoiding flexion/rounding in the spine) until just above parallel to the ground. Always keep shoulders above hips. Move bell forward with a straight arm just below the chest. This is start position.
- Activate middle back muscles just inside your shoulder blade to pull the bell in towards the waist, leading with the elbow towards the ribs.
- Lower with control and repeat.

Single Arm Row in Bent Over Row Position (Right)

Single Arm Row in Bent Over Row Position (Left)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh.
- Repeat the clean back into rack position.

Single Arm Cleans (Right)

Single Arm Cleans (Left)

Circuit A

- Start in modified plank position on hands - place hands slightly wider than your shoulders, pushing the ground away to stay lifted between the shoulder blades, lift hips to create straight line from head to knees and keep core engaged throughout.
- Lower chest towards the grounds bringing your elbows back close to the body (think of the elbows skimming the rib cage) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Modified Tricep Push-ups

- Hold kettlebell in rack position (on chest, not of to the side of the body) with a proper hand insertion (wrist straight and bell handle on a diagonal across the palm) and the kettlebell sitting on the back of the forearm.
- Feet are hip width apart.
- Engage core and press kettlebell above head with elbow locked out and palm facing forward. This is the start position.
- Keep core engaged as you lower the elbow out to the side of the body until the elbow is at 90 degrees. Pause briefly and then use shoulders and lats (outer back muscles) to return bell to start position.

(Right Arm – Fast Pace)

Dumbbell Style Shoulder Presses (Right)

- Hold kettlebell in rack position (on chest, not of to the side of the body) with a proper hand insertion (wrist straight and bell handle on a diagonal across the palm) and the kettlebell sitting on the back of the forearm.
- Feet are hip width apart.
- Engage core and press kettlebell above head with elbow locked out and palm facing forward. This is the start position.
- Keep core engaged as you lower the elbow out to the side of the body until the elbow is at 90 degrees. Pause briefly and then use shoulders and lats (outer back muscles) to return bell to start position.

(Left Arm – Fast Pace)

Dumbbell Style Shoulder Presses (Left)

- Stand with feet hip width apart, holding kettlebell by the handle or the ball, with arm extended at your side keeping a very slight bend in the elbow and your elbow attached to the body.
- Keep core engaged and use bicep muscles to curls the weight up to your chest/shoulder.
- Lower with control, keeping biceps engaged.
- Repeat.

Single Arm Bicep Curls (Right)

Single Arm Bicep Curls (Left)

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

C. 1 Round
45 seconds work, 15 seconds rest 

- Pike Push Ups OR Push Ups
- Pull Under Planks OR Static Plank OR Modified Static Plank
- Slow Oblique Mountain Climbers

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Lower chest towards the ground bringing your elbows back at a 45 degree angle (not straight out at 90 degrees) and keeping core engaged to maintain the straight line of your plank.
- Use chest muscles and triceps to push back into start position.

Push-ups

- Place elbows under shoulders, forearms parallel to each other with fingertips pointing away from the body and palms down, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Hold and breathe.

Static Plank

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Keeping hips and shoulders level, tap one knee to the opposite elbow.
- Return to plank position and repeat on the other side.

Slow Oblique Mountain Climbers

Circuit C

W3/D3 AWESOME ARMS - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W3/D3 AWESOME ARMS - Modified

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