Name: Playbook - Richard Sopinanukul - Barbell & Dumbbells
Uploaded: 2023-03-31T01:27:46.937Z
Duration: 60 min
Description: Barbell & Dumbbells

That was freaking hard to the last rep 😖 I hate them DB😡

Danny

Warmup
5 Rounds
10 Push-ups
20 sit-ups 
30 air squats

WOD-for time
21-15-9
Bench Press
DB Devil Press

-then-

21-15-9
Deadlifts
Hang Squat Cleans

Barbell: RX 95/65 | RX+: 135/95
Dumbbells: RX 2x50/35 | RX+: 2x70/50

5 rounds
10 push-ups
20 sit-ups
30 air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Lay on the ground with knees bent
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Bodyweight-Sit Up

- 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 inline with your toes

Bodyweight - Air squats

Warmup

2 wods combined in one. Finish the first set of 21-15-9, then complete the next set.

WOD
21-15-9
Bench Press
DB Devil Press

-then-

21-15-9
Deadlifts
Hang Squat Cleans

Barbell: RX 95/65 | RX+: 135/95
Dumbbells: RX 2x50/35 | RX+: 2x70/50

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell-Flat bench press

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

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

Barbell Deadlift

- Start with dumbbells at sides and feet close together
- Clean dumbbells to your shoulders, step wide, press hips back and lower down until 90 degrees

Barbell & Dumbbells

Community

More workouts from Richard Sopinanukul