Name: Playbook - Richard Manaro - W1/D1 Squat Day + Full body METCON
Uploaded: 2023-11-23T17:05:46.944Z
Duration: 60 min
Description: W1/D1 Squat Day + Full body METCON

Killer leg workout.
Didn’t do the run but did jumping jacks instead!

Gabe

This workout starts with 8 sets of back squats as our primary lift. 
Stay true to rest time. 60s between sets.
Followed by barbell reverse lunges for unilateral strength and capped off by a tough METCON!

Complete 2 rounds of this warm up circuit. 10 reps of each movement

• start in push up position 
• press your hips up the ceiling, heels down to the floor to stretch your calves
• roll out into plank position 
• drop your hips to floor and lift your chest

Up down dog

• start in plank position
• push up hips up the ceiling and lift one leg as high as possible
• swing that leg all the up to wrist, heel connected to the floor
• take that same side arm and rotate to the ceiling

Rotational runners stretch

- start in a 4 point kneeling position 
- place one hand behind the back of your head and rotate that elbow down to the opposite forearm 
- rotate back open, pointing elbow to the ceiling

Kneeling Thoracic rotation

- take a reverse lunge and rotate your upper body over the forward knee (away from the step back leg) 
- lunge first, rotate second

Reverse lunge + rotation

- start in a lunge position with your back knee on the floor. 
- squeeze that glute pressing your hip forward and down stretching quad and hip flexor
- rotate over your forward knee
- to make this stretch more difficult out your back foot on a bench, with your knee on the floor

Kneeling hip flexor stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be pressed out and over your toes
- it’s important to keep you heels connected to floor

Air squats

- start with feet together
- take a long stride out to the side 
- both feet should be pointing straight forward
- lower down in to one hip
- make sure to press the opposite (straight leg) back, not allowing the knee to bend
- keep your chest up, not leaning forward at the hips

Side lunge

Warm up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Complete 4 rounds as fast as you can.
1/4 mile run 
10 thrusters 
5 pull ups 
* can sub rower or bike (600m) if running is not an option.
* sub 10 burpees if no cardio equipment is available

Running

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- grab the bar just outside the width of your shoulders 
- keep your core tight and pull yourself over the bar

Pull ups

Run Thruster Pull Up

W1/D1 Squat Day + Full body METCON

Amp it up with reps and weight. This will literally destroy your triceps.  Did for me!
41 minutes
400 cal
130 avg bpm

W1/D2 Bench + WOD

Killer workout!
The plan is there for you.
You just gotta push harder than whats being told.
If you push yourself with either adding more weight or completing it faster, you will get an amazing workout from this. 
45 mins
475 cal burned
139 bpm avg.
Get it.

W1/D3 Deadlift + WOD

When you really push it, you will destroy yourself with this one. I decided to spend time with deep stretches(warm up) and it took about 40 minutes.
I only did 3 sets of this workout. ONLY reason was because I went heavier and i bumped up the bodyweight reps. This workout in total took me about 90 minutes total. Warm up and workout. Bump up your weight. Like Rich said. Last 2 reps of each set should feel like you can’t push. I damn near burned like 800 cal in 90 minutes. I’m about to destroy my breakfast. Get it fam.

W1/D4 Kettlebell + Dumbbell Full Body Workout

Killer thigh workout!
500 cal out with this one. 
48 minutes.
Money!

W2/D1 Squat Day + METCON

Great chest day! Let’s get it!
45minutes
380 cal
120bpm

W2/D2 Bench + WOD

Killer workout. Literally destroys you if you do it right. Take your time and work on the body movement that is praised in the workout. Killed me!

W2/D3 Deadlifts + HIIT

Killer full body workout!
I didn’t have the time to finish but even with 2.5 rounds, it’ll get you. 
300m cal
40 mins
143 bpm
Lessss Gooooo

W1/D1 Squat Day + Full body METCON

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