Name: Playbook - Sarah Herse - W5/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.909Z
Duration: 70 min
Description: W5/D2 Upper Body

Modified that high intensity but did the dang thing

Whitney

Kelly

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. 5 sets
A1. Bench Press
1 x 4 @ 82.5-87.5% of 1 rep max
2 x 6 @ 80% of 1RM
2 x 6 @ 75% of 1RM with a pause at the chest on each rep
Rest 90 seconds between sets.
Note: if you do not know your 1 rep max, find a weight that’s challenging in these rep ranges
 
B. 3 sets
B1. Single Arm Kettlebell (or dumbbell) Bent Over Row x 12 reps/arm
B2. Kettlebell hang clean x 5 reps/side
Rest 30 seconds between sets.
 
C. 3 sets
C1. DB seated reverse grip front raise x 15 reps
C2. Ring or Bodyweight Triceps Extensions x 12 reps
C3. Ring bicep curls x 10 reps
C4. Hanging switch grip x 30 seconds
Rest 1 minute between sets.
 
D. 4 sets : Core circuit (optional)
D1. Zombie walks x 6
D2. Reverse crunches x 8
D3. Hip lifts x 10 reps
D4. Running man crunches x 12
Rest 30 seconds between sets.
 
E. 4 sets : High Intensity Circuit : EMOM
Every minute, on the minute, for 20 minutes (4 sets) of:
E1. Min1: Deadlifts x 8 reps (@ 70% of 1-RM)
E2. Min 2:  DB Walking Lunges x 16 reps
E3. Min 3: Burpees x 12 reps
E4. Min 4: Bike or Row x 8 calories (or jump rope x 45 seconds)
E5. Min 5: Plank x 40 seconds
*Note: after you finish the required reps, rest the remainder of the minute

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. 5 sets
A1. Bench Press
1 x 4 @ 82.5-87.5% of 1 rep max
2 x 6 @ 80% of 1RM
2 x 6 @ 75% of 1RM with a pause at the chest on each rep
Rest 90 seconds between sets.

- 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. Single Arm Kettlebell (or dumbbell) Bent Over Row x 12 reps/arm
B2. Kettlebell (or dumbbell) hang clean x 5 reps/side
Rest 30 seconds between sets.

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Dumbbell single arm bent over rows

Sub with a dumbbell if needed
Hold one kettlebell between legs and hinge forward by sending hips back. Ensure the thumb is pointing backwards
Load the rear of the body by driving from the heels and extend hips
Keep the bell close as if facing a wall
Snap the hips and don’t use the arm
Keep the abs tight and don’t lean backwards
Rotate the arm around the bell and not the other way around
The bell moves up and down in a vertical path
Engage the Lat muscle by squeezing the armpit at the top of the move
Keep it smooth and do not bang the arm

Kettlebell Hang Clean

Circuit 1

C. 3 sets
C1. DB seated reverse grip front raise x 15 reps
C2. Ring or Bodyweight Triceps Extensions x 12 reps
C3. Ring bicep curls x 10 reps
C4. Hanging switch grip x 30 seconds
Rest 1 minute between sets.

Dumbbell seated reverse grip front raise

TRX tricep extensions

TRX bicep curls

Hanging switch grip

Circuit 2

D. 4 sets : Core circuit
D1. Zombie walks x 6
D2. Reverse crunches x 8
D3. Hip lifts x 10 reps
D4. Running man crunches x 12
Rest 30 seconds between sets.

3/side, try to keep hands in front of your hips (don't lean back!)

Zombie walks

- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor.

Reverse crunch

Hip lift

Running man crunches

Circuit 3 - Core circuit - optional

E. 4 sets : High Intensity Circuit : EMOM
Every minute, on the minute, for 20 minutes (4 sets) of:
E1. Min1: Deadlifts x 8 reps (@ 70% of 1-RM)
E2. Min 2:  DB Walking Lunges x 16 reps
E3. Min 3: Burpees x 12 reps
E4. Min 4: Bike or Row x 8 calories (or jump rope x 45 seconds)
E5. Min 5: Plank x 40 seconds
*Note: after you finish the required reps, rest the remainder of the minute

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

Dumbbell walking lunges

- 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

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

High Intensity Circuit 4

W5/D2 Upper Body

Madison

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

Alic

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper 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

Francess

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 🏋️‍♀️

W5/D2 Upper Body

Community

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