Name: Playbook - Penny Barnshaw - Back, Bi’s & Conditioning
Uploaded: 2024-02-22T02:30:26.004Z
Duration: 60 min
Description: Back, Bi’s & Conditioning

Billie

Happy Training ✌️

This is the final week of this phase of training before we head into a deload week.

Workout Details

Warm Up --See  Recommended Warm Up-Upperbody/Back Focus

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

Single Set 1
Deadlift 5 x4-6 (+ 2 warm up sets) 
[Modify with dumbbells]

Compound Set 2
2a.Landmine Close Grip Row 4 x10 reps
2b.DB Pullover 4 x20 reps

Compound Set 3
3a.Seated Reverse Fly 3 x10 reps
3b.Seated DB Hammer Curl 3 x 20 reps

Conditioning 5 rounds
Kipping Pullups 30 secs/30 secs rest
American KB Swing 30 secs/30 secs rest

Burnout Set 
Standing BB Curl 3 x 1 minute/30 secs rest

Barbell Deadlift

2a.Landmine Close Grip Row 
4 x10 reps
2b.DB Pullover 4 x20 reps

Landmine Close Grip Bentover Row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Compound Set 2

3a.Seated Reverse Fly 
3 x10 reps
3b.Seated DB Hammer Curl 
3 x 20 reps

Dumbbell Seated Reverse Fly

Dumbbell Seated Hammer Curl

Compound Set 3

Complete 5 Rounds of the following movements:

a)Kipping Pullups 
30 secs/30 secs rest
b)American KB Swing 
30 secs/30 secs rest

Modifications 
Kipping Pullups
-band or machine assisted pull-ups
-barbell Pullup
-inverted row
-band or machine Lat Pulldown 

American KB Swings
-Dumbbell Swings
-Russian Kettlebell Swings

Kipping Pullups

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

Conditioning-5 Rounds

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Back, Bi’s & Conditioning

Those Turkish get-ups are brutal, ended up doing 3 rounds of half get-ups .

Amber

Great work. Still have to master those Turkish get up but lol

Back, Bi’s & Conditioning

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