Name: Playbook - Obi Vincent - W2/D1 BARBELL COMPLEX
Uploaded: 2023-03-13T19:53:57.492Z
Duration: 40 min
Description: W2/D1 BARBELL COMPLEX

Warm Up:
- Walkouts
- Band Pull Aparts
- Gorilla Squats
- Squat + External Rotations
- BB Only Cossack Squats
- BB Only Power Cleans

E2MOM Part 1: (BENCHMARK WOD)
A. Deadlifts 
B. Hang Power Cleans
C. Power Clean & Press

REST 3-5 minutes

E2MOM Part 2: (BENCHMARK WOD)
A. Bench Press
B. Push Ups
C. Butterfly Sit Ups

- Walkouts x 3
- Band Pull Aparts x10
- Gorilla Squats x10
- Squat + External Rotations x 10 each side
- BB Only Cossack Squats x12 each side
- BB Only Power Cleans x 12

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight Leg Walkout

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Push your hips back as you come down
- Keep your chest up
- Keep the opposite leg extended

BB Only Cossack Squats (ea)

- Pull the bar straight up 
- Catch on the front of your shoulder
- Keep a neutral spine

BB Only Power Cleans

Warm Up

At the top of every 2 minutes complete movements A-C: (6 rounds)

A. Deadlifts x10
B. Hang Power Cleans x8
C. Power Clean & Press x6

(M:50kg/W:25kg)
(RX+ M:60kg/W:30kg)

REST will be the remaining time until the top of the next 2 minutes

Substitute with DB’s if needed (M:2x22.5kg/W:2x10-12kg)

REST 3-5 minutes before beginning Part 2

(M:50kg/W:25kg)
(RX+ M:60kg/W:30kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

(M:50kg/W:25kg)
(RX+ M:60kg/W:30kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang Power Clean

(M:50kg/W:25kg)
(RX+ M:60kg/W:30kg)

- Perform a power clean and press using a barbell

Power Clean + Press

E2MOM Part 1 (BENCHMARK WOD)

At the top of every 2 minutes complete movements A-C: (6 rounds) 

A. Bench Press x10
B. Push Ups x10
C. Butterfly Sit Ups x10

(M:60kg/W:30kg)

REST will be the remaining time until the top of the next 2 minutes

Substitute with DB’s if needed (M:2x25kg/W:2x10-12kg)

(M:60kg/W:30kg)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

- Lay on the ground with bent legs and the soles of your feet together
- Perform sit ups
- Repeat for desired reps

Butterfly Sit Ups

E2MOM Part 2 (BENCHMARK WOD)

W2/D1 BARBELL COMPLEX

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W2/D1 BARBELL COMPLEX

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