Name: Playbook - Jeremy Scott - W4/D3 Metabolic Cond.
Uploaded: 2024-03-19T15:15:53.314Z
Duration: 35 min
Description: W4/D3 Metabolic Cond.

Jarrad

Awesome workout, adjusted the sled pushes since I’m away from home and the gym I normally go to. Did DB overhead walking lunges instead. Tough!

Caleb

Took this one outside in the sun. Felt really good but that clock on the burpees felt like it took forever to count down.

Brock

My shoulders are on fire from squat and press into 90 seconds of burpees!!! Sheesh!

Kelly

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

W4/D3 Metabolic Cond.

Greg

Manny Melo

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

Zach

W1/D4 Back & Abs

Tracy

W1/D5 Mobility & Tissue Work

Jeremy

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…

Kevin

W1/D7 Off

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

Nathan

My booty isn't thankful for this w/o but I am. HTG team JS.

W2/D1 Legs

W2/D2 Chest & Triceps

Assault bike intervals, farmers and extra mobility

W2/D3 Big Boy Walks & Farmers Carry

W2/D4 Back & Abs

My knee needed this a lot. Killer program so far! 👊

W2/D5 Mobility and Rolling

This is a good variety.  Changed out preacher for cable curls

W2/D6 Shoulders/Biceps/Calves

Did deadlifts yesterday, def impacted the session today but got it done

W3/D1 Legs

Chandler Cox

W3/D2 Chest & Triceps

W3/D3 Overhead Carry with Step Ups

After a week off due to a sore back, I was back in the lab again 👍🏼👍🏼

W3/D4 Back & Abs

W3/D5 Mobility & Rolling

W3/D6 Shoulders/Biceps/Calves

W4/D1 Legs

W4/D2 Chest & Triceps

Awesome workout. Just those 2 core movements are enough to be pretty intense

W4/D4 Back & Abs

W4/D5 Mobility & Rolling

This one never disappoints. Love this routine.

Kenin

W4/D6 Shoulders/Biceps/Calves

Brutal leg workout today. Decided to do BB Bulgarian squats instead of DB

Did you intentionally program leg day on Monday? Because it works out like a charm with squat racks readily available on international chest day lol

W5/D1 Legs

Added a couple things today to make it a really intense day. Feeling awesone

W5/D2 Chest & Triceps

W5/D3 Mixed Bag Conditioning Day

Awesome workout today! Looking forward to the ab challenge starting next week!

W5/D4 Back & Abs

W5/D5 Mobility and Rolling

Even tho I was tired this morning I got after it and this workout taxed the shoulders and biceps so good! Def seeing growth.

W5/D6 Shoulders/Biceps/Calves

Another Christmas in the trenches. - Kevin McAllister

Thanks JS

Replace step ups with DB Deadlfits and Farmer combo

W6/D1 Legs

50# dbs for chest press on my last set - PR!!

W6/D2 Chest & Triceps

Second JSF program done. Next begins tomorrow. Grateful for how I'm growing and what I'm learning about myself. People pray for the things I take for granted.

Forearms on fire from the 12 min of fun…
37 ish min on the assault bike. Got some good reading in!

W6/D3 DB Carry Challenge & Assault Bike

Light at the end of the tunnel for the first go around of this program. Nice stuff JS

Pushed through this fast with shorter rests cause I had to get out of here prior to the gym closing. Done in 40 minutes

W4/D3 Metabolic Cond.

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