Name: Playbook - Nikki Leonard - TOTAL BODY BARBELL EMOM
Uploaded: 2022-10-21T03:38:06.795Z
Duration: 20 min
Description: TOTAL BODY BARBELL EMOM

Love barbell workouts! Great way to start the day 🔥

Brittney Howell

Carmen

Sooo good! 
Just made my day 💪🏻
So thankful for the reminders & that I can do this from home!

Becca

Adel

Love the barbell workouts!!! Then when you add non barbell movements 💪👌🔥

Ashly Vandenengel

Ashley

EMOM for 20 MINUTES
A) 10 POWER CLEAN & JERKS
B) 15 HEAVY KB SWINGS
C) 20 SKATERS
D) 60 SECONDS REST

EMOM = Every Minute on the Minute

Each movement is to be completed within its own minute.

Rest is the amount of time left in the minute after reps for each movement have been completed.

*Take 60 Seconds Rest after Skaters before moving back into Power Clean & Jerks.

EMOM for 15 MINUTES
A) 10 POWER CLEAN & JERKS
B) 15 HEAVY KB SWINGS
C) 20 SKATERS

EMOM = Every Minute on the Minute

Each movement is to be completed within its own minute.

Rest is the amount of time left in the minute after reps for each movement have been completed.

POWER CLEAN

-Stand with your feet slightly wider than shoulder width & squat down to grasp bar. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
-Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
-Lift the bar from the floor by forcefully extending the hips and the knees, keeping it as close to the shins as possible.
-As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them then forcefully keeping the bar as close to your body as possible.
-When your lower body is fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet.
-As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
-After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
-Simultaneously, flex the hips and knees into a quarter squat position.
-Rack the bar across the front of your collar bones and front shoulder muscles. Stand up by extending the hips and knees to a fully erect position.

JERK
-From the front Racked position, keeping elbows up, dip with the legs and then upon standing forcefully drive through the legs & press the barbell above your head.
-Re-dip below the bar as you’re pressing out above your head and then stand with arms locked out above you.

Power Clean & Jerk

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

-With your knees bent and your back leaning forward, leap onto your right foot tapping the ground with you left hand. 
-Bring your left leg behind and out past your right leg (as a skater would).
-Push off your right foot to land on the opposite side on your left foot tapping the ground with your right hand.
-Repeat alternating side to side.

TOTAL BODY BARBELL EMOM

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