Name: Playbook - Richard Manaro - W1/D3 Deadlift + WOD
Uploaded: 2023-11-23T16:45:19.301Z
Duration: 60 min
Description: W1/D3 Deadlift + 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.

Gabe

In this workout we are starting with 6 rounds of deadlifts and Turkish get ups. 
Followed by 5 rounds of strength and conditioning. 
* weight selection- choose weights where your last 2 reps are challenging- appropriate weight selection is key in this program.

Complete 2 rounds of 10 reps per side/exercise of this warm up block

• 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 by sitting up all with your feet outside the width of your hips and knees bent at 90°
- drop your knees down to one side, pressing that inside knee to the floor

Seated internal hip rotation

- start by laying on your side and placing a foam roller or yoga block between your knees. 
- if you don’t have either you can use a towel or pillow 
- bring your knees up so they are in alignment with your hips. 90° degree bend at hip joint
- take your top hand and rotate up all the way to the other side. 
- allow your eyes to follow your hand, keep your knees pinned to your block

Side laying thoracic rotation

- hinging at the hip, lower down slowly and under control 
- searching for a stretch in the hamstrings
- maintain a flat spine, keeping your shoulders above the hips at the bottom position 
-this is a great exercises for balance, coordination and stability

Single leg RDL

- start in push up position 
- bring one ankle/foot up to the opposite side hand creating external rotation at the hip 
- sit down slowly and lean your chest forward over the knee

Pigeon stretch

- 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

Warm up

Super set between deadlifts and Turkish get ups. Remember to keep your back flat, engage your core and lift with your legs

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position

Turkish get up

Deadlift & Turkish Get Ups

Challenge yourself in the 5 round METCON- move fast, rest minimally and keep great form! Let’s go

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

Pull ups

- With a set dumbbells on the ground about 6-8 inches apart drop into a burpee
- jump your feet up to your hands, heels flat to the floor
- load the dumbbells between your hips like a kettlebell swing 
- Snatch or press dumbbells above head

Dumbbell devils press

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Russian Kettlebell Swings

WOD- Pull ups, devils press, Russian Swings

W1/D3 Deadlift + WOD

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

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

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/D3 Deadlift + WOD

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