Name: Playbook - Obi Vincent - W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY
Uploaded: 2023-03-13T19:53:57.509Z
Duration: 60 min
Description: W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

Warm Up:
- Row or Assault Bike
- Walkouts
- Squat + External Rotations
- Cossack Squats
- BB Only Kang Squats

Prep Work:
A. Deadlift
B. Hang Power Clean
C. Front Squat
D. OH Press
E. Thrusters

Barbell Complex:
A. Power Cleans 
B. Hang Power Cleans
C. Thrusters
D. Clusters

REST 3-5 minutes

Aerobic Capacity Intervals:
1. Row

- Row or Assault Bike x500m
- Walkouts x5
- Squat + External Rotations x10 each side
- Cossack Squats x12 each side
- BB Only Kang Squats x12

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike

- 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

- 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)

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Stand with a barbell on your back
- Hinge forward at the waist in a good morning motion
- Drop your butt down and bend your knees until you are in the bottom of a squat position 
- Raise your butt back up to the good morning position
- Stand back up to full extension

BB Only Kang Squat

Warm Up

A. Deadlift x3
B. Hang Power Clean x3
C. Front Squat x3
D. OH Press x3
E. Thrusters x3

(M:40kg/W:15kg)

Substitute with DB’s if needed (M:2x22.5kg/W:8kg)

(M:40kg/W:15kg)

- 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:40kg/W:15kg)

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

Barbell Hang Power Clean

(M:40kg/W:15kg)

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell Front Squats

(M:40kg/W:15kg)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell OH Press

(M:40kg/W:15kg)

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell Thrusters

Prep Work

This is a complex workout which means try and complete the entire routine from A - D in one sequence and ideally unbroken.

6 rounds FOR TIME:
A. Power Cleans x4
B. Hang Power Cleans x3
C. Thrusters x2
D. Clusters x1

(M:50-60kg/W:25-30kg)
(RX+ M:70kg/W:35-40kg)

Substitute with DB’s if needed (M:22.5kg/W:8-10kg)

Once all rounds are complete, REST 3-5 minutes before beginning the Aerobic Capacity Intervals

Barbell Power Cleans

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

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell Clusters

Barbell Complex

8 x 500m Row @100%

Substitutions: Assault Bike or Run

Aerobic Capacity Row Intervals

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

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/D5 BARBELL COMPLEX + AEROBIC CAPACITY

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