Name: Playbook - Liz Connors - W4 D6 - CONDITIONING
Uploaded: 2023-12-18T18:25:17.923Z
Duration: 25 min
Description: W4 D6 - CONDITIONING

A quick lil 25 minute (more or less) EMOM!
Every minute on the minute, you complete the amount of reps given for that movement.
Whatever is left in the minute after you’ve completed the reps is how long you have to rest. (ie. you have to do 10 squats, it takes you 20 seconds to do so, so you have 40 seconds to rest.)
As soon as the next minute starts, do the set amount of reps for the next movement!
After completing all movements, start back at the top!
Shoot for 5 rounds but you can do more or less depending how much time you have.

• Start with barbell on floor, grabbing barbell in a wide snatch grip. Hips about the same height as your knees & barbell pressed into your legs. Keep shoulder blades pulled down & lats engaged & look forward.
• Push your feet through the floor to stand up, barbell gliding along your thighs. As the barbell approaches your hip, drive your hips & knees into extension.
• Shrug your shoulders to pull yourself under the bar, landing in a quarter-squat & arms locked out overhead.
• Stand up tall before the next rep.

* Think about getting under the bar as opposed to pressing it up.
* Be careful not to let the bar arc out in front of you - the bar path should be more or less vertical.
* This is an advanced movement - feel free to sub in heavy SA DB snatches, just do 8 each side.

Power Snatch

• Set up as you would for a normal KB swing, but grab the kb with only one hand.
• Hike KB back as you normally would. At the top of the movement, transfer the KB into the other hand, switching at the top of each rep.

* Modify with regular KB swings

Alternating SA KB Swings

• Hanging from pull up bar, round lower back & tuck butt to engage core.
• Using your core - not momentum - lift legs to bring your toes up to the bar. Press down on the bar as you lift.
• Look at the bar as you do these.
• Control on the way down.

* Modify with kipping toes to bar, hanging leg lifts, hanging knee tucks, or reverse crunches.

Strict Toes To Bar

• Start 4-6 feet away from box.
• Swing arms back, & swing forward to produce momentum as you push off your feet to jump forward, landing just in front of the box.
• As soon as your feet land from the broad jump, push off quickly to jump up onto the box. The goal is to be quick off the floor here.
• Stand up tall after landing on top of the box.

* Modify with just one of the movements rather than both or step ups.

Broad Jump -> Box Jump

• These really need no introduction or explanation 😩

* Modify with your cardio of choice - sprint, row, recumbent bike, ski erg, whatever!

Air Bike Sprints

EMOM

W4 D6 - CONDITIONING

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D3 - SQUAT

W3 D4 - SHOULDERS, BACK, TRIS

W3 D5 - HIP THRUST

W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

W4 D1- DEADLIFT

W4 D2 - CHEST, BACK, BIS

W4 D3 - SQUAT

W4 D4 - SHOULDERS, BACK, TRIS

W4 D5 - HIP THRUST

W5 D1 - DEADLIFT

W5 D2 - CHEST, BACK, BIS

W5 D3 - SQUAT

W5 D4 - SHOULDERS, BACK, TRIS

W5 D5 - HIP THRUST

W5 D6 - “PLAY” DAY

W6 D1 - DEADLIFT

W6 D2 - CHEST, BACK, BIS

W6 D3 - SQUAT

W6 D4 - SHOULDERS, BACK, TRIS

W6 D5 - HIP THRUST

W4 D6 - CONDITIONING

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