Name: Playbook - Sam Sweeney - 9/27 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.332Z
Duration: 75 min
Description: 9/27 Full Body: Strength and Power

Not a AMRAP girl either, so LOVE thus full body style!

Michelle Zabin

Helena Bondo

Awesom. Love the FB workouts in current cycles. Not an amrap fan and the strength FBs are the bomb 💥

Natalie

Great cardio mixed in with reps! I enjoy the sled pushes and kettleball work!

Callie

Megan

Julie

Those med ball pushes are DECIEVINGLY trick. Woof. Loved it tho

Gabrielle

I'm dead. That was challenging ☠️☠️

Loved the CrossFit elements in these full body. Didn’t care much though for the Jefferson’s squats but did them as best I could.

Yira

Malan wu

Mandy

Megan Laudick

Ashley

LOVED the Jefferson squats! I used to do them all the time before I started following the daily training and I’m so happy to see them make an appearance!

Chelsea

WTF! Jefferson deadlifts.. whoa! And, that finisher had me like ☠️

Alli

Most awkward workout I have done. Really had to focus.

Laurie

This was awesome EXCEPT the plate push wow!!

Bailey

Great workout! The plate push with push-up was a great full body finisher. Excited to start the new split!

Ashley Eilers

Sam for me this is the greatest workout you've ever made!!!!!! Enjoyed it so so much!! Thank youuuu🔥😮‍💨😮‍💨😮‍💨🤍

Omayma

Steven

Alice

Didn’t get the best sleep last night and sure felt it today but I gave it my best!

Safia

Whaaaaaat was that! 😳 that’s was so terrible but it was sooooo good. Just what I needed! 🔥

Jemme

I’m really gonna miss these full body days when this split is over🥹

Holli

Fun film body workout. Always looked forward to them on Wednesday. Switch it up and did the plate push at the end which was a burner 🔥

Deja

Nothing I love more than a Sweeney full body day 🫶🏼

Brooke

That upper body work was just rude after shoulders yesterday 🥲

Sarah Arnett

That was tough. Had to rely on straight up discipline to show up for this one. I’m done 😮‍💨🔥

Amie

The plate pushes were much hard than expected 🥵

Samantha French

Can I make a request? 🙋🏼‍♀️ please keep full body day in middle of week for next training phase please! 🙌🏻💪🏻🏋️‍♀️

Jennifer

Whew!!! What a workout! 🏋🏽‍♀️ 🔥

Mia Arrowsmith

Mey✨

😮‍💨😮‍💨😮‍💨😮‍💨

Tiffany

I Loved all the new movements. It got me out of my comfort zone. 💯🔥💪🏽

April

Full body day is one of my favorites cause it challenges me and pushes me out of my comfort zone 💪🏻💪🏻💪🏻

Janelle

The last set put me on the struggle bus🤣

Lacey

Holy smokes 🥵 that was so hard but it was SO, so fun. I truly hope these full body strength Wednesdays continue until the end of time 🫶🏼 they make me feel like a f*cking athlete

Morgan

Sara

Obsessed with all the new ways to sling that kettlebell 😂☠️

Kashay Sullivan

Carrie

Good one! Some new moves had me a little uncomfortable but that’s how we grow!

Gave it my all… those plate pushers are new for me and my goodness that was a all body workout. Thank you 🙏🏼

Lorena

Judith Harris

Heart rate 160 the whole time 🫨🫨🫨🫨🫨🫠🫠🫠🫠🫠🫠😂😂

Audi

Elizabeth

Holy swear! I’m mean sweat! Lll👅😅😅😅❤️🙏💯

Donalee

Regina

Had to modify some of the moves and still got a great workout!

Nicole

Happy Wednesday!

Week 11 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: Strength and Power

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. Push Jerk: 4S/8-10R

4. Jefferson Deadlift: 4S/6-8R each side

5a. Plate Push + Push Ups: 3S/90 seconds
5b. Dead/Med Ball Chest Slams: 3S/20R

6. Single Arm Staggered Kettlebell Swing w/ Rotation: 2S/15R each side

9/27 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, power
Modification: dumbbell push jerk 

Set Up: 
- load the bar with appropriate weight [use light weight if this movement is new to you] 
- grip the bar shoulder width apart or slightly wider, pronated grip 
- rack the bar across your high chest, just under your collarbone
- keep your elbows under your shoulders, slightly in front of your torso, pointing forward
- get into a hip width stance
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your knees and dip your torso straight down 
- extend your hips and legs simultaneously with power
- extend your arms straight up and press under the bar 
- explode slightly off the ground and receive the bar in a wider stance, partial squat position with the bar directly overhead
- with heels down, complete full hip, knees, and arms extension 
- step each foot into hip width stance again 
- bend your arms, keep elbows traveling under your shoulders, and lower the bar to your collarbone again 
- move directly into the next rep

Push Jerk

Rep Range: 6-8R each side
Tempo: steady 
Modification: staggered stance [b stance/kickstand] dumbbell or barbell deadlift 

Set Up: 
- load the bar with appropriate weight [begin light if this is a new movement to you]
- straddle the bar with your feet shoulder width or slightly wider
- point your front foot forward, back foot out 
- squeeze your glutes, pull belly button to spine, and set your brace
- hinge, bend both knees, and extend your arms down on either side of your hips to grip the bar with a pronated grip on each side
- depress your scapula, contract your lats, and lift your chest so it is facing forward 
- keep a neutral head, neck, and spine 
- front shin vertical, 

Execution: 
- drive your feet through the ground, extend your legs, and drive your hips in 
- lift the bar away from the ground and into the standing position 
- contract your posterior chain at the top of the rep 
- push your hips back, bend your knees, and lower the bar to the ground again 
- keep your back flat
- keep your chest and hips square facing forward
- hold a tight brace in your core

Jefferson Deadlift

Time: 90 seconds 
Tempo: steady 
Modification: drop to your knees for push ups or take them out 

Set Up: 
- place a plate on the ground 
- get down on the ground in a table top position behind the plate
- plant your hands under your shoulders and keep your knees bent at 90 degrees and positioned under your hips
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- lift one hand off the ground and place it on the plate in front of you
- extend your arm and push the plate forward
- step each foot forward
- repeat with the other arm 
- step each foot forward into a high plank position with your chest over the plate
- bend your elbows, keep them traveling ~45 degrees from your torso 
- lower your chest to the plate below you
- extend your arms and press your chest away from the plate and into a high plank position again 
- contract your chest
- keep a tight core, your body should travel up and down in a straight line
- keep your back flat

Plate Push + Push Ups

Rep Count: 20R
Tempo: power, steady
 
Set Up: 
- grip a dead/med ball with both hands
- press your palms against each side of the ball and hold the ball at the center of your chest
- squeeze your elbows to your sides 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward until your chest faces the ground 
- keep a neutral head, neck, spine- back flat

Execution: 
- extend your arms and slam the ball into the ground directly below your chest
- keep a flat back and pick up the ball from the ground
- pick up the ball off of the ground and row it to your chest
- squeeze it to the center of your chest again 
- keep your chest facing the ground 
- keep your slam explosive

Dead/Med Ball Chest Slams

Compound Set

Rep Count: 15R each side
Tempo: steady, power

*sub kb with db if needed

Set Up: 
- grip a kettlebell in one hand
- stand with your feet in a staggered stance, plant your front foot on the ground, lift your heel and drive the ball of your back foot into the ground
- extend your arm holding the kettlebell down in front of your torso so the kettlebell is positioned between your legs
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your free arm straight 


Execution: 
- push your hips back, bend your knees slightly
- lean your torso forward and towards the outside of your planted leg in a slight twist motion
- lower the kettlebell between your legs [not lower than knees] 
- drive your hips in, extend your legs
- use the momentum from your hips to swing the kettlebell straight froward, arm extended
- square your chest facing straight forward at the top of the rep 
- move immediately into the next rep

Single Arm Staggered Kettlebell Swing w/ Rotation

9/27 Full Body: Strength and Power

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

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!!

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 🥵🥵🥵🥵

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!

Katie

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 🧡

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!

9/27 Full Body: Strength and Power

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