Name: Playbook - James Lawrence Iron Cowboy - W3/D5 SUPERSETS - Modified
Uploaded: 2022-09-15T18:03:15.137Z
Duration: 45 min
Description: W3/D5 SUPERSETS - Modified

SUPERSETS - Modified

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

A.
- Kettlebell Jump Squats OR Racked Squats
- Wall Squat or Plie Squat Hold with Pulses

B.
- Single Arm Deadlift – Dead Clean (Right)
- Single Arm Deadlift – Dead Clean (Left)

C.
- Dead Start Swings OR Kettlebell Swings
- Pull Under Planks OR Static Plank

D.
- Jumping Lunges OR Reverse Lunges
- Kettlebell Plie Squats

E.
- Single Arm Row – Dead Snatch (Right Arm)
- Single Arm Row – Dead Snatch (Left Arm)

F.
- Kettlebell Burpees OR Walkouts
- Tapping Planks OR Modified Tapping Planks

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

A.
- Kettlebell Jump Squats OR Racked Squats
- Wall Squat or Plié Squat Hold with Pulses

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

- Hold hands just forward of the body and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
Bent knees and lower until thighs are parallel to the ground.
- Pause, squeeze glutes and pulse for as long as you can manage. Return to start position as needed.

Plié Squat Hold with Pulses

Superset A

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

B.
- Single Arm Deadlift – Dead Clean (Right)
- Single Arm Deadlift – Dead Clean (Left)

- Stand with feet slightly wider than hip width apart with the kettlebell on the ground between feet. 
- Engage core and push hips back, keeping a slight bend in the knees, as you lower your torso until it is almost parallel to the ground (you should feel a lengthening in the back of your upper legs – hamstrings). 
- Make sure shoulders remain above hips and back stays straight.
- Grab the kettlebell handle, squeeze glutes, push into your heels and come into standing position.
- Keep core engage as you safely lower the bell back into start position.
- Alternate this movement with a single arm dead clean: Squeeze glutes and push through heels to initiate upward movement of the kettlebell. Push hips forward focusing on “standing up strong” and use middle back muscles to pull ball 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, push hips back and carefully lower bell back to start position.

Single Arm Deadlift – Dead Clean (Right)

Single Arm Deadlift – Dead Clean (Left)

Superset B

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

C.
- Dead Start Swings OR Kettlebell Swings
- Pull Under Planks OR Static Plank

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, 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 kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

- 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

Superset C

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

D.
- Jumping Lunges OR Reverse Lunges
- Kettlebell Plié Squats

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

Superset D

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

E.
- Single Arm Row – Dead Half Snatch (Right Arm)
- Single Arm Row – Dead Half Snatch (Left Arm)

- 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 bell to floor, drop hips even lower, contract glutes, push through heals and drive hips forward as you bring your body into standing position while pulling the bell above head into lockout position (arm straight beside head, elbow locked out, wrist straight, palm forward).
- Lower kettlebell to rack position (chest), engage core and carefully set kettlebell back to the ground into bent over row start position.
- Alternate single arm row and dead half snatch.

Single Arm Row – Dead Half Snatch (Right)

Single Arm Row – Dead Half Snatch (Left)

Superset E

45 seconds work 15 seconds rest
Superset pairs x 3 rounds
1 min rest between pairs

F.
- Kettlebell Burpees OR Walkouts
- Tapping Planks OR Modified Tapping Planks

- 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.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

- Place a kettlebell in front of your arms distance away and 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.
- Press weight into one hand while contracting abdominals to stabilize you and keep your torso level as you reach to gently tap one hand to the kettlebell handle.
- Place hand back down into start position and repeat on the other side.

Modified Tapping Planks

Superset F

W3/D5 SUPERSETS - 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/D5 SUPERSETS - Modified

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