Name: Playbook - Jeremy Scott - 6/2 Friday Basic Conditioning Day
Uploaded: 2023-06-09T23:40:04.260Z
Duration: 50 min
Description: 6/2 Friday Basic Conditioning Day

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

Sled Pulls

- Place the hands about halfway down the sled handles
- Assume a staggered stance, and lean forward so that your spine is parallel to the ground and your lower back is flat
- Your hips should be slightly elevated, and your elbows straight or bent, so your shoulders are almost touching the handles (just depends on the sled or personal preference)
- Keep your arms locked and begin aggressively driving forward with your legs
- Maintain a forward lean and push through the balls of your feet
- Core should remain engaged throughout the movement

Sled Push

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

6/2 Friday Basic Conditioning Day

Just under 45mins to complete. UH rows were 💀🥵. DB 35#s for all movements. Stronger than yesterday 💪

Guillermo

Great metcon!  80lb thrusters, 70lb rows, 35lb lateral lunges, 40lbs for tri extension and 50lb for set snatch 😎🌶️🥵

Robert

26 minutes.  Did the 5 rounds. But switched the order for push ups and snatches

Just finished up week 8 of ripped in 10 last week. Been completing Metcons each Saturday through out.  Second time completing ripped in 10

Zach

5-20 x 5 Sunday Advanced MetCon April 14th

Burn burn burn
30 lbs Bulgarians
70 lb goblets
155 hex deads
25 lb lunges
😱😱

Greg Parks

Missed some leg workouts so used this as an introduction.  I want to be able to walk tomorrow.

Mark Miller

Jeremy

Monday April 15th Lower Body

Three hours later and I still got the muscle shakes in my chest from this one

Tuesday April 16th Chest & Triceps

April 17th Wednesday Mobility & Ruck

April 18th Thursday Back & Abs

Friday April 19th Shoulders/Biceps/Calves

4/20 Saturday Rest Recover

Sunday MetCon 4/21 50-5-5 Set

That was a good one! It’s been a tiring week :)

6/2 Friday Basic Conditioning Day

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