Name: Playbook - Sam Sweeney - W6/D7 Full body challenge
Uploaded: 2023-06-03T13:16:10.584Z
Duration: 60 min
Description: W6/D7 Full body challenge

Alice

20’27”19
#tuesdaystoverallactivation🔓
Gimme✋🏻

yangBAE

Week 6: Day 7: Full Body Challenge: Optional 2nd Rest Day 
Instruction: If you should choose to participate in this full body challenge, it is to be done as one giant set. You are only given one round here because the challenge asks for you to do 75 reps of each movement below. You can take short (10-20 second) rest periods within each exercise or break it up but you cannot move on to the next exercise until you complete 75 reps of the exercise you are on. If you need to rest, you must complete 3 burpees after your rest, before continuing the reps of the movement you are on. Make sure to pick an appropriate weight for each movement. Choose a weight you know you can get at 15-20 reps with for each movement. Modifications are listed below. 
Rest as needed.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squats

- 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

- Grip the bar with preferred width 
- Lower the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell Bench Press

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Rollout

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee ** every time you rest**

W6/D7 Full body challenge

Talia Prideaux

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.

Morgan

W2/D3 Full body

Libby

Serena

W2/D5 Back

W2/D6 Biceps, triceps, core

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Again great workout, I am unable to see the modification though, am I just not seeing them?

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

Love this one! Has each primary lower body compound movement!

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

W3/D2 Legs

Mira

W3/D3 Full body

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

W3/D5 Back

Heather

Back at it after being sick for 2 weeks. Need to work myself back uo

W3/D6 Biceps, triceps, core

Stephanie

W3/D7 Full body challenge

W4/D1 Chest and shoulders

Zombie squats are hard to position- had to do front squat instead.

W4/D2 Legs

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

W4/D3 Full body

Needed to sub TRX for inverted rows but other than that, great workout!!

Feeling stronger everyday. Love this program.

Leah Daggon

W4/D5 Back

Kiki

W4/D6 Biceps, triceps, core

Getting very good at burpees 😂😂 This aint no joke! 🔥

Meagen

Leigh

W4/D7 Full body challenge

💪🏻🔥. Awesome pump this morning !

W5/D1 Push

Felt so good! Finally feeling like myself again!!!

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

W5/D2 Legs

😨 500 reps later…or felt like it! 😅

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

W5/D3 Full body

Nita

That descending ladder burnout though.  💪🏻🥵

W5/D5 Pull

Mentally wasn’t all in but sucked it up and got it done 💪🏻

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

Sarah

W5/D6 Biceps, triceps, core

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

I do t do this challenge every week, but when I do, it’s a killer! I love it!

Lindsay

W5/D7 Full body challenge

Sean

W6/D1 Push

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

W6/D2 Legs

Anna Lombari

Progressed since the last one! 🔥💪🏻

W6/D3 Full body

W6/D5 Back

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

Loved doing this program, was a solid 6 weeks with progress! 💪🏻

W6/D7 Full body challenge

Community

More workouts from Sam Sweeney