Name: Playbook - Sam Sweeney - 9/20 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.308Z
Duration: 75 min
Description: 9/20 Full Body: Strength and Power

Loved this one! Reminded me of what I loved about CrossFit

Carmen

Kelby

Crystal

Sarah

Had to throw in some modifications, and the OH landmine squat sucked! Mobility issues for sure! But all good!

Michelle Zabin

Dawn

Natalie

Love the cardio aspects and work with the bar

Callie

Tough workout to come back to after a deload week😝 Wowza

Lisa

The struggles of taking time off. What a workout 💪🏽💪🏽

Preet Klair

Helena Bondo

Amazing work out!! Challenging and great!! Adding it to my favorites!!

Oscar

Anna

Stephanie

Kaylin

Katie

Kimmy

woah. killer!! overhead squats were killer.

kelly

Annie Allard

Audi

These full body days are killin me! But I leave the gym feeling SO great. 🔥 💪🏼

Taylor Willman

Those side step Kettlebell swings sneak up on you 🤪

Emily

Terrific! I died several times but loved every second of it

Alice

I went total beast mode today! 😈🔥💪🏽

Safia

That was a killer in so many ways. Glad I had a workout Buddy to help with my clean technique. Was totally wiped out after this one 💯

Amie

That hit the spot hard. 🥵❤️🔥🔥👊🏽

April

Sam trying to take us all out on a Wednesday😤 I loved it tho

Holli

Loved todays full body. The last set was a burner and favorite 🔥😮‍💨🫠

Deja

Those squats were hard. Still working on my mobility, for sure!

Yanely

How did you look so graceful with the kettlebell swings 😅

Darrien

Sarah Arnett

Some amazing moves in this workout!! The landmine movements made me feel so strong!  The kb swings were insane 😅

Kayleigh B

The mental satisfaction of completing this is just as good as the physical.  Those Landmine lifts were legit!!

Jennifer

The full body days are spicy and awesome 😍

Janelle

Tiffany

Samantha French

Wowsers!!! Trying to catch my breath between sled row and jump pull ups 🥵🥵🥵

I think I’m obsessed with these insane midweek full body days ☠️🤪

Kashay Sullivan

Good one!  The Landmine moves had me quite shaky! Almost fell a few times! 😬

Donalee

This day was a killer! I loved it 🔥🔥🔥

Allie Caruso

Regina

Ashley

Mia Arrowsmith

I love these full body days so much 🫶🏼 Wednesdays are for the athletes 🔥🔥🔥

Morgan

Paula

Rachael Milbrook

Vesna

All good until the compound set… holy smokes 💨🔥😫- literally blew it all out of me 🥵

Alli

Happy Wednesday!

Week 10 of 12 week split
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body: Power and Strength 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Primary: Barbell Clean: 5S/4-6R

2. Primary: Trap Bar Carry: 4S/45 seconds

3. Landmine Overhead Squat: 4S/8-10R

4. Landmine Rotational Clean and Press: 4S/6-8R each side

5a. Sled Row: 3S/90 seconds
5b. Jumping Pull Ups: 3S/6-10R

6. Side Step Kettlebell Swings: 2S/30R total [15R each side]

9/20 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: dumbbell clean 

Set Up: 
- load the barbell with appropriate weight 
- stand behind the bar with your feet in a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine and brace
- hinge and bend your torso forward towards the bar
- grip the bar on either side of your hips with a pronated grip (hook grip optional)
- sink your hips down and lift your chest so it is facing forward
- position your shoulders slightly in front of the bar, bar against your shins
- look straight ahead 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- shoulders and hips rise at the same time as you pull the bar off of the ground 
- keep your arms straight as you extend your hips and legs simultaneously 
- drive your hips into full extension and shrug the bar up to your chest
- rotate your elbows under the bar and straight forward
- use the momentum from your lower body to catch the bar in a front racked position (feet leave the ground briefly)
- catch the bar in a partial squat position, feet down on the ground 
- extend your hips and legs and stand at the top of the rep 
- keep a tight brace in your core
- keep your gaze forward
- use powerful and explosive momentum

Primary: Barbell Clean

Time: 45 seconds
Tempo: steady 
Modification: dumbbell farmers carry 

Set Up: 
- load the bar with appropriate weight
- step each foot in the center of the trap bar, feet together and toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward to grip each side of the bar with a neutral grip 
- lift the bar from the ground into a standing position 
- pin your scapulas down and contract your lats
- keep your chest up, pin your shoulders back 
- keep a neutral head, neck, and spine
- keep a death grip on the bar

Execution: 
- hold the brace in your core and walk forward slowly 
- keep your torso upright as you continue to walk forward
- do not let the bar swing or sway as you walk

Primary: Trap Bar Carry

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell/kettlebell/plate overhead squat, or landmine thruster

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the bar with a towel or shirt if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight, or use no weight as you adjust to the movement 
- step in front of the loaded end of the bar, facing the end of the bar
- get into a slightly wider than hip width stance [adjust to fit you]
- squeeze your glutes, pull belly button to spine, and brace
- grip the end of the bar with each hand, one hand closer to the end of the bar, the other directly underneath 
- lift the bar to your chest 
- extend your arms and press the end of the bar overhead
- drive your ribs down, keep a stiff torso
- keep a neutral head, neck, and spine

Execution: 
- use your lats to support the overhead hold, keep the end of the bar positioned directly overhead
- push your hips back, bend your knees, and lower into a full squat position 
*hip crease at or below your knees
- extend your legs, drive your hips in and return to the upright and standing position with the bar still overhead
- keep your chest up throughout

Landmine Overhead Squat

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell rotational clean to press or take out rotation and sub with single arm dumbbell clean to press 

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the bar with a towel or shirt if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight, or use no weight as you adjust to the movement 
- step in front of the loaded end of the bar, facing 90 degrees from the end of the bar
- line up your shin closest directly behind the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward
- grip the end of the bar with your hand closest, pronated grip 

Execution: 
- clean the end of the bar away from the ground 
- as you lift the bar, rotate your torso to facing forward
- as you clean to bar, reach over with your other arm and switch hands gripping the bar
- drive your hips in and extend your arm into a press position 
- arm and hips extended at the top of the rep, staggered stance
- lower the bar to your shoulder and then to the ground again, switch your grip placement back to the start position at the bottom of the rep 
- keep this one fluid and explosive movement 
- be patient with the timing

Landmine Rotational Clean and Press

Time: 90 seconds
Tempo: steady 
Modification: plate row 

Set Up: 
- load the sled with appropriate weight
- attach the dip belt low to the front of the sled, or use a heavy band to mimic the dip belt
- attach single arm handles to each end of the dip belt or band 
- stand in front of the sled, facing the handles
- grip each handle with a neutral grip 
- pull your belly button to spine, and brace

Execution: 
- step backwards away from the sled until the handles are tight, arms outstretched towards the sled 
- push your hips back and sink into a half squat 
- retract your scapula and bend your arms as you row the sled towards you
- squeeze your elbows in tight to your sides
- contract your mid back, hold tension in your legs and core
- take a couple steps back again and continue your reps with a steady pace
- keep a tall torso, neutral head, neck, and spine

Sled Row

Rep Range: 6-10R
Tempo: steady 
Modification: jump hands to the bar (take out pull up)

Set Up: 
- stand directly under the pull up bar
- take a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine, and set a neutral pelvis to brace
- look up at the bar and begin with your arms extended down by your sides and back behind your torso 

Execution: 
- push your hips back and bend your knees slightly
- swing your arms forward as you extend your legs and use the momentum to jump your feet off of the ground 
- reach your arms to the pull up bar above you, shoulder width apart or slightly wider
- depress your scapula and bend your arms as you drive your elbows towards the ground 
- pull your chest to the bar
- contract your lats
- release your chest from the bar, extend your arms, and release the bar
- land with soft knees and move directly into the next rep

Jumping Pull Ups

Compound Set

Rep Count: 30R total 
*15 steps each side
Tempo: steady, explosive
Modification: replace kettlebell with dumbbell if needed

Set Up: 
- grip the handle of the kettlebell with both hands, pronated grip 
- stand with your feet slightly wider than hip width 
- extend your arms down in front of your torso, the kettlebell should hang between your legs
- squeeze your glutes, pull belly button to spine, and brace
- pin your traps down, shoulders back
- keep a neutral head, neck, and spine

Execution; 
- hinge, push your hips back and bend your torso forward
- bend your legs at ~45 degrees and lower the kettlebell between your legs (kettlebell should not pass your knees) 
- drive your hips in, keep your arms straight, and use the momentum from your lower body to drive the kettlebell up and straight foward
- lift your torso and swing the kettlebell to chest level 
- as you swing the kettlebell forward, step one foot towards the center to meet the other 
- contract your glutes and hamstrings, hips in full extension at the top of the rep 
- step your opposite foot out to the other side and guide your kettlebell back down between your legs and directly into the next rep 
- alternate stepping to each side as you swing the kettlebell

Side Step Kettlebell Swings

9/20 Full Body: Strength and Power

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Megan

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

9/20 Full Body: Strength and Power

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