Name: Playbook - Rog Gardin - W3/D4 - Shoulders
Uploaded: 2023-03-23T03:03:26.130Z
Duration: 85 min
Description: W3/D4 - Shoulders

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

- 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 Overhead Press (Work to 5RM, -20% 5RM)

BB Upright Row

DB Reverse Fly

BB Upright Row + DB Reverse Fly

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

DB Rear Delt Fly

- In the front rack position, select a kettlebell that you are able to support for an extended period of time.
- In the opposite hand, select a kettlebell that is 10-20lbs/4.5-10kg heavier than the one in the front rack. 
- Start by performing a single arm clean to get the lighter kettlebell in the front rack.
- Once secure, squat down to pick up the other.
- Once both are secure, walk a notional 50 meters, switch hands, and perform 50 meters again.

KB Rack + Suitcase Carry

4min rest after 800s
2min rest after 400s
30 sec rest after 100s

Sprint

W3/D4 - Shoulders

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W2/D4 - Shoulders

W2/D5 - Legs

W2/D6 - Tempo Run

W2/D7 - Active Rest

W3/D1 - Chest

W3/D2 - Back

W3/D3 - Legs

W3/D5 - Push/Pull

W3/D6 - Tempo Run

W3/D7 - Active Rest

W4/D1 - Chest

W4/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W3/D4 - Shoulders

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