Name: Playbook - Sam Sweeney - W6/D1 Push
Uploaded: 2023-06-03T13:16:10.556Z
Duration: 60 min
Description: W6/D1 Push

Stephanie

Sean

That burnout though 😳… no blow drying my hair today 🤣

Meagen

Lindsay

Maranda

April

yangBAE

Anna Lombari

I’m not going to be able to pick my kids 😆 love todays workout!

Krystal

Mandy

So good! Scarecrows are always a burner 🔥🔥🔥

Jenn

Megan

Week 6: Day 1: Push 
- 1A. Barbell Floor Press 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
- 1B. Hand Release Push Ups 4S/15R
Rest time: 1-2 min before returning to exercise A 
Note: modify by dropping to knees 

- 2A. Barbell Push Press 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
- 2B. Scarecrow 4S/15R 
Rest time: 1-2 min before returning to exercise A 

- 3A. Decline Dumbbell Chest Press 3S/6-8R 
Rest time: 10-20 sec from exercise A to B 
Note: If you don’t have access to a decline bench, use a bridged position on the floor or slide a plate under one end of a flat bench to create a slight decline 
- 3B. Barbell High Pull to Pike Press 3S/6-8R to 6-8R 
Rest time: 45 sec-1 min before returning to exercise A 

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. Dumbbell Floor Neutral grip Chest Press 10 reps 
- 4B. Floor clean to press 10 reps

1A. Barbell Floor Press 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
1B. Hand Release Push Ups 4S/15R
Rest time: 1-2 min before returning to exercise A 
Note: modify by dropping to knees

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell Floor Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

1A-1B

2A. Barbell Push Press 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
2B. Scarecrow 4S/15R 
Rest time: 1-2 min before returning to exercise A

- Begin with barbell overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell Push Press

- Seated with your chest supported on an incline bench 
- Holding dumbbells, lift your elbows up until they are in line with your shoulders
- Rotate your elbows back and down
- Exhale and extend the weights forward 
- Inhale and return back to the start position

Scarecrow

2A-2B

3A. Decline Dumbbell Chest Press 3S/6-8R 
Rest time: 10-20 sec from exercise A to B 
Note: If you don’t have access to a decline bench, use a bridged position on the floor or slide a plate under one end of a flat bench to create a slight decline 
3B. Barbell High Pull to Pike Press 3S/6-8R to 6-8R 
Rest time: 45 sec-1 min before returning to exercise A

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower the dumbbells with a slow controlled motion

Dumbbell Bridged Decline Chest Press

- Hold a barbell in front of your body palms facing you
- Pull your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Elbows no higher than the shoulders
- Return the bar back to starting position
- Transition to pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Barbell High Pull to Pike Press

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. Dumbbell Floor Neutral grip Chest Press 10 reps 
4B. Floor clean to press 10 reps

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension in a neutral grip 
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Neutral Grip Floor Press

- Sit on floor with legs fully extended wide and a dumbbell in each hand
- Clean the dumbbells to your shoulders 
- Press the dumbbells overhead
- Reverse the movement back down to starting position

Dumbbell Floor Clean + Press

Burnout AMRAP

W6/D1 Push

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

Lauren

Kaarin

W1/D3 Full body

Lisa

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.

W6/D1 Push

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