Name: Playbook - Jeremy Scott - W1/D3 Metabolic Cond.
Uploaded: 2024-03-19T15:15:53.010Z
Duration: 35 min
Description: W1/D3 Metabolic Cond.

Manny Melo

Jarrad

Did Assault Bike instead of sled 

Added run intervals at end

Zach

Difficult because of soreness from the last 2 days but felt great!

Anthony

I thought 4 exercises, easy. Nope! Great, challenging workout

George

Great overall workout! Ending with burpees is a killer! 🥵

Kerry

Tracy

Lots o fun.  Good way to get the blood flowing after an abusive upper body workout the night before.  I LOVE BURPEES 🤪

Kevin

Melissa Gallagher

Joshua

Absolutely brutal! Heart rate is way up as soon as I finished those burpees at the end I just dropped

Caleb

Tisia

Oh baby!!! 
1. Farmers Carry - FOREARMS ON FIREEEEE. Needed that 2 min rest. Used 35# dbs! 
2. 4 plates for sleds. Did about 40 sec as I did down and back with the shorter turf 
3. Started with 25# dbs. Too light so started over the 5 sets with 30# dbs. Spicy! 
4. Got 23 burpees!

Kelly

Christopher

DAY 3: METABOLIC CONDITIONING

1. DB Farmer’s Walk
2. Sled Pushes
3. DB Thrusters
4. Burpees

- 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

5 x 1 minute walk (2 minutes rest)

DB Farmers Carry

- 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

5 x 20 second push (1 minute rest)

Sled Push

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

5 x 10 reps EMOM (every minute on the minute)

DB Thruster

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Max Reps in 90 seconds, resting as needed

Burpees

W1/D3 Metabolic Cond.

Kyle

W1/D1 Legs

W1/D2 Chest & Triceps

W1/D4 Back & Abs

Brock

W1/D5 Mobility & Tissue Work

This got me up early after late MNF. Go Birds. Thanks JS

W1/D6 Shoulders/Biceps/ Calves

Knocked out a 20 min assault and DB combo

Day off, spent some time with the family at a local baseball ⚾️ game.  Will get a run in tonight as well.  Happy Sunday everyone…

W1/D7 Off

How come split squat before front squat? Usually compound movement first, right? Love the program, thanks Jer

W1/D3 Metabolic Cond.

Community

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