Name: Playbook - Sam Sweeney - W3/D5 Back
Uploaded: 2023-06-03T13:16:10.442Z
Duration: 60 min
Description: W3/D5 Back

Lisa

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

Lauren

Stephanie

Didn’t get to finish AMRAP due to time. Back getting stronger

Brenda

Meagen

Sarah

Leigh

Olivia

Lindsay

April

Another day, another kickass Sweeney workout.

yangBAE

Was done yesterday just forgot to set completely . 😪😪

Julieann Cunningham

Mandy

Nice variety, and introduced me to cresent and corkscrew rows

Lucia

Always on point!!! Love your style of programming 🥰

Paige

Set 3 felt dangerous, not a fan of pullovers feels dangerous for shoulders 

Corkscrew didn’t work with heavy dbs as too clunky for rotation 

Changed heaps here

Steph

Megan

Kylee

1A. Deadlifts 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
1B. RKC Planks 4S/8, 6-8 sec hold 
Rest time: 1-2 min before returning to exercise A

- 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
- Reverse the movement back down to lower the bar to the floor

Barbell Deadlifts

- Elbows under shoulders and hands out front
- Generate whole body tension
- Keep entire body tight as you hold position for 6-8 seconds
- Lower and repeat for reps

RKC Plank

1A-1B

2A. Barbell Pendlay Row 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
2B. Weighted + Feet Elevated Inverted Row 4S/12,12,12,12R 
Rest time: 10-20 sec from exercise B to C 
2C. Chest Supported Dumbbell Crescent Row 4S/20R 
Rest time: 45 sec-1 min before returning to exercise A

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your chest
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

-Position a bar in a rack to about waist height and a bench positioned for feet elevation
- Squeeze a dumbbell between your legs
- With your heels on the bench and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then lower yourself to starting position

Weighted Inverted Row with Feet Elevated

- support your chest on an incline bench 
- using only a slight bend in the elbows, lift the chest just slightly, and retract the scapula as you row the dumbbells back towards your hips 
- use the momentum to your advantage 
- target is mid/high back

Dumbbell Chest Supported Crescent Row

2A-2B-2C

3A. Corkscrew Row 3S/10-12R drop 10-12R 
Rest time: 10-20 sec from exercise A to B 
3B. Barbell Floor Pullover 3S/10-12R 
Rest time: 45 sec-1 min before returning to exercise A 
Note: Modify barbell for double dumbbells

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Corkscrew the dumbbells from regular to underhand grip as you pull up
- Engage your lats as you pull 
- Reverse the movement back down to starting position

Dumbbell Corkscrew Rows

- Lying flat with arms extended holding barbell 
- Lower barbell over head as far as you can with a slight bend in the elbows
- Pull barbell back up to starting

Barbell Floor Pullover

3A-3B

Burnout instructions: Set your timer for 6-8 minutes. Your goal will be to get through as many rounds of the two exercises below as possible, within the 6-8 minute timecap. Reps are written below. This is a burnout so rest minimally and push your pace. 
4A. Snatch Grip Deadlift 10 reps 
4B. Bodyweight hyperextension lat row 10 reps

- Place the bar just above your feet and grab bar with a snatch grip 
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar back down to the floor

Snatch Grip Deadlifts

- Lying on the ground face down
- Extend your arms overhead
- Raise your upper body engaging your glutes
- Pause at the top 
- Pull your elbows back engaging your lats
- Extend your arms back to overhead

Bodyweight Hyperextension with Lat Row

Burnout AMRAP

W3/D5 Back

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

Wendy

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W3/D5 Back

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