Name: Playbook - Sarah Herse - W1/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.489Z
Duration: 70 min
Description: W1/D2 Upper Body

Day 2 and I'm truly loving the Olympic lifts

Whitney

Rebekah

Madi

Kristi

Lisa

Fun! Lots of new moves!  Amazing what adding bands can do!

Kelly

Francess

Are there any subs for cleans? I want to lift as heavy/and cross-fit like, but the low back limits a lot of cores to these workouts (and maybe its not the program for me, but the challenge/ other movements have been great!

Hannah

Warm-up x 3 sets
Jumping Jacks x 30 reps
Ground to Sky Touches x 10 reps
Plank Hold x 30 seconds
Side Plank Reach Throughs x 6 reps/side
Band Pull Aparts x 10 reps
Rest 30 seconds between sets.
 
A. 3 sets
A1. Bench Press
Work up to a heavy set of 3 (82.5%-87.5% of 1 rep max)
Then 2 x 10 reps @ 67.5% of 1 rep max with a 1 second pause on the chest on each rep
Note: if you don’t know your 1 rep max, find weights that are challenging in these rep ranges
Rest 90 seconds between sets.
 
B. 3 sets
B1. Strict Pull-ups x 5-8 reps
*If you cannot do more than 4 strict, then use a band or other form of assistance
Rest 90 seconds between sets.
 
C. 3 sets : Circuit 1
C1. Half kneeling band resisted dumbbell single arm press x 10/arm
C2. DB Pullover x 12 reps
C3. Banded or Cable Face Pull x 20 reps
Rest 1 minute between sets.
 
D. 3 sets : Circuit 2
D1. Banded Side Plank Row x 15 reps/side (slow & controlled)
D2. Flutter Kicks x 60 reps (30/side)
Rest 1 minute between sets.
 
E. High Intensity Circuit 3
Elizabeth
21-15-9 reps for time of:
E1. Power Cleans (Can sub with dumbbell cleans if preferred)
E2. Ring Dips (or sub with any kind of dips)
*Complete 21 Cleans, 21 Ring Dips, 15 cleans, 15 Ring Dips, 9 Cleans, 9 Ring Dips

Warm-up x 3 sets
Jumping Jacks x 30 reps
Ground to Sky Touches x 10 reps
Plank Hold x 30 seconds
Side Plank Reach Throughs x 6 reps/side
Band Pull Aparts x 10 reps
Rest 30 seconds between sets.

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

Ground to sky reach

High plank hold

Side plank reach through

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup

A. 3 sets
A1. Bench Press
Work up to a heavy set of 3 reps (@ 82.5%-87.5% of 1 rep max)
Then 2 x 10 reps @ ~67.5% of 1 rep max with a 1 second pause on the chest on each rep
Note: if you don't know your 1rm just choose weights that are challenging in these rep ranges

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. 
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

B. 3 sets
B1. Strict Pull-ups x 5-8 reps
*If you cannot do strict, then use a band or other form of assistance
Rest 90 seconds between sets.

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

C. 3 sets : Circuit 1
C1. Half kneeling band resisted dumbbell single arm press x 10/arm
(if you don't have a band, you can do the press without it)
C2. DB Pullover x 12 reps
C3. Banded or Cable Face Pull x 20 reps
Rest 1 minute between sets.

(if you don't have a band, you can do the press without it)
Get into a half kneeling position and place band around dumbbell on ground to stabilize. Grab other side of band in palm of hand and grab light dumbbell to press overhead.  (Do not go too heavy on the dumbbell because the band will add quite a bit of resistance)

Hold band at shoulder height and press straight up. Make sure arm is fully extended.

Return to shoulder height.

Half kneeling band resisted dumbbell single arm press

Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can, making sure to focus on feeling the stretch of the lats, chest, and triceps. Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

You can use a resistance band or cable for this

- Standing tall, with the cable machine more than an arms length away and the rope attachment at eye level, grab the rope attachment with your palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Band or Cable rope face full

Circuit 1

D. 3 sets : Circuit 2
D1. Banded Side Plank Row x 15 reps/side (slow & controlled)
D2. Flutter Kicks x 60 reps (30/side)
Rest 1 minute between sets.

15/side

- Attach a resistance band to an anchor point such as the bottom of a squat rack.

-Face the anchor point and hold the band in your right hand as you come into a high plank position. Be sure to keep tension on the band. Your left wrist should be directly underneath your left shoulder. Your back should be flat so that your spine is in a neutral position. If your butt is higher than your back, push your hips toward the ground and widen your foot position for added support and stability.

-With control, pull the band and drive your right elbow back toward your ribs. The only part of your body that should be moving is your right arm. Try not to rotate your hips. If they are moving, complete fewer reps or widen your foot position. Hold the band for one second at your ribs and then return to the starting position. This counts as one rep.

Banded side plank row

30/side

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Circuit 2

E. High Intensity Circuit 3
Note: this should be short but intense. Pick weights you can cycle quickly but are still challenging. (Women try for 65- 95 lbs, men try for 95- 135 lbs (male)
"Elizabeth" WOD
21-15-9 reps for time of:
E1. Power Cleans (Can sub with dumbbell cleans if preferred)
E2. Ring Dips (or sub with any kind of dips)
*Complete 21 Cleans, 21 Ring Dips, 15 cleans, 15 Ring Dips, 9 Cleans, 9 Ring Dips

You can sub this movement with dumbbell power cleans if you prefer.

Stand with your feet slightly wider than hip-width apart. Grab the bar with an overhand grip, hands shoulder-width apart. With straight arms, push through the floor with your feet and extend your knees, aggressively pulling the bar upwards. Keep it as close to your body as possible. 

After the bar passes the knee, extend your hips and pull your torso completely upright. After you reach full extension, you have to pull yourself under the weight. To do that, continue pulling the bar upwards, leaning back slightly, then drop your body and rotate your elbows and hands under the bar.

As you are pulling yourself under the bar, be sure to keep the tension in your body to “catch” the weight safely. As you receive the bar, you should be in a quarter front squat position with your elbows forward and parallel to the ground, palms facing the ceiling.

Barbell power clean

You can do these dips on the rings if you have them, or modify by using a bench or box

Stationary dips

High Intensity Circuit

W1/D2 Upper Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

W1/D1 Lower Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W1/D2 Upper Body

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