Name: Playbook - Sarah Herse - 3 Part Barbell or Dumbbell Killer
Uploaded: 2024-03-20T21:08:55.206Z
Duration: 30 min
Description: 3 Part Barbell or Dumbbell Killer

This workout has 3 parts.  Pick a weight that's challenging but you can still move quickly. if you're using a barbell, I recommend 25-65 lbs for women & 65-95 lbs for men. If you're using db's, I recommend 15-30# for women, and 25-45# for men.

Complete Rounds of 30, 20, and 10 reps for time of:
-Barbell Front Squats (or sub with dumbbells if needed)
-Burpees
*Perform 30 of each, then 20 of each, then 10 of each
*Rest 3 minutes then
Complete rounds of 21, 15 and 9 reps for time of:
-Barbell (or dumbbell) push press
-Burpees
*Perform 21 of each, then 15 of each, then 9 of each
*Rest 3 minutes then
Complete rounds of 15, 12 and 9 reps for time of:
-Barbell (or dumbbell) Thrusters 
-Burpees
*Advanced: do bar facing burpees

(Round 1) 
Complete rounds of 30, 20 and 10 reps for time of:
Barbell Front Squats (or sub with dumbbells if needed)
Burpees
*Rest 3 minutes then
(Round 2)
Complete rounds of 21, 15 and 9 reps for time of:
Barbell (or dumbbell) push press
Burpees
*Rest 3 minutes then
(Round 3)
Complete rounds of 15, 12 and 9 reps for time of:
Barbell (or dumbbell) Thrusters 
Burpees
*Women try for 45-65# barbell, Men try for 65-95#
*Advanced: do bar facing burpees

*Can sub with dumbbells if needed*

- Shoulder-width stance
- Hands outside of shoulders with loose, fingertip grip (roll barbell towards fingertips)
- Knees in line with toes and elbows pushed up towards the ceiling.
- Hips descend back and down and squat below parallel 
- Lumbar curve maintained and feet pressed into floor.
- Complete at full hip and knee extension.

Barbell front squat

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Shoulder-width stance
- Hands outside of shoulders with loose, fingertip grip (roll barbell towards fingertips)
- Knees in line with toes and elbows pushed up towards the ceiling.
- Hips descend back and down and squat below parallel 
- Lumbar curve maintained and feet pressed into floor.
- Complete at full hip and knee extension.

**Rest 3 minutes after the last burpee, then start the next couplet**

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

*Can sub with dumbbells if needed*

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. - Rest the bar on the front of your shoulders. 
- Drop down into a shallow dip, keeping your weight balanced over your mid-foot. 
- Press up through your heels. Drive the bar directly above your head until your arms are straight. Lower the bar down to your chest. 
- Maintain a neutral arch in your spine throughout the move.

Barbell Push Press

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. - Rest the bar on the front of your shoulders. 
- Drop down into a shallow dip, keeping your weight balanced over your mid-foot. 
- Press up through your heels. Drive the bar directly above your head until your arms are straight. Lower the bar down to your chest. 
- Maintain a neutral arch in your spine throughout the move.

**Rest 3 minutes after last burpee, then start next couplet** 

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

**Can sub with dumbbells**

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

3 Part Barbell or Dumbbell Killer

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