Name: Playbook - Sarah Herse - W5/D6 - Optional: Bench + Arms + Metcon
Uploaded: 2024-03-20T21:08:55.426Z
Duration: 60 min
Description: W5/D6 - Optional: Bench + Arms + Metcon

Diana

Cori

Metcon was a butt kicker!
Good stuff 🎉🎉

Kelly

That metcon left me in a puddle of sweat 🙌 loved it

Ashley Chapman

Fantastic! Loved the met con! Had to modify a bit, still a butt kicker excellent! Looking forward to what is coming the current wod section!

Brandy

A. Warm-up x 2 sets 
A1. External rotations with band x 10 reps
A2. Band pull aparts x 10 reps
A3. Incline scap push-ups x 5 reps
A4. Incline down dog to plank x 5 reps
A5. Incline push-ups x 5 reps
A6. Incline plyo push-up x 3 reps
*Rest 1 minute

B. 3 sets
B1. Bench press
Work up to heavy set of 3 reps
*Take a few attempts to find how heavy you can go for 3 reps (RPE
9) with good form, try to go heavier than week 1!
*Rest 90 seconds between sets
 
C. 3 Sets
C1. Close grip bench press x 10 reps
*Rest 90 seconds between sets

 
D. Bicep Burner with Iso Hold - in library
Hold one arm at 90 degrees while you perform curls with the other arm - follow the rep scheme below:
5 right arm/5 left arm
4/4
3/3
2/2
1/1
*Rest 60 sec b/w sets

E. 3 sets
E1. Dips x 8-15 reps  (any variation ok, strict/rings/bench/machine-assisted/etc
*Rest 90 seconds between sets
 
F. Metcon
Buy in: 500m run (optional – you can sub with rowing or machine of choice or skip if you don’t have a place to do cardio)
Then 40-30-20-10
single arm hang clean & jerk (split reps between arms)
goblet squats
 push-ups (modify or reduce in half if needed)
 double unders (or regular jump rope or jumping jacks)
Buy out: 500m run (optional – you can sub with rowing or machine of choice or skip if you don’t have a place to do cardio)

A. Warm-up x 2 sets 
A1. External rotations with band x 10 reps
A2. Band pull aparts x 10 reps
A3. Incline scap push-ups x 5 reps
A4. Incline down dog to plank x 5 reps
A5. Incline push-ups x 5 reps
A6. Incline plyo push-up x 3 reps
*Rest 1 minute

- Hold band with both hands and palms facing upwards
- Keep arms at 90 degrees and externally rotate your arms outward 
- You should have tension in the band when arms are rotated outwards
- Repeat for recommended amount of reps

External rotations with band

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

- Start with your upper body on an elevated surface (bench or box)
- Lower down until chest touches surface, as you come out of the push up explode up taking your hands off the surface
- Land softly and repeat for recommended amount of reps

Incline explosive push ups

Warm-Up (Bench Press)

B. 3 sets
B1. Bench press
Work up to heavy set of 3 reps
*Take a few attempts to find how heavy you can go for 3 reps (RPE
9) with good form; try to go heavier than week 1!
*Rest 90 seconds between sets

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

C. 3 Sets:
C1. Close grip bench press x 10 reps
*Rest 90 seconds between sets

- Lay on bench flat on back and grip the barbell
- Hands should be slightly inside shoulder width (narrow grip) 
- Engage your back and get set then lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows
- Repeat for recommended amount of reps

Bench Press w/ Close Grip

Hold one arm at 90 degrees while you perform curls with the other arm - follow the rep scheme below:

5 right arm/5 left arm
4/4
3/3
2/2
1/1

*complete whole rep scheme without resting*

Rep Scheme:
5/5 (5 right arm w/ left arm at 90* then 5 left arm w/ right arm at 90*)
4/4
3/3
2/2
1/1 
*Complete without resting*

- Holding one dumbbell in each hand and standing shoulder-width apart
- With palms facing up towards the sky, bring the dumbbells up so your arms are at a 90 degree angle 
- Holding one arm in that position, contract your bicep and curl the other until your forearm touches your bicep and then bring back down to 90 degree and repeat on the other side

Single arm bicep curl with iso hold

Bicep Burner with Iso Hold

*any variation ok, strict/rings/bench/machine-assisted/etc
E. 3 sets
E1. Dips x 8-15 reps
*Rest 90 seconds between sets

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Stationary Dips

F. Metcon
Buy in: 500m run (optional – you can sub with rowing or machine of choice or skip if you don’t have a place to do cardio)
Then 40-30-20-10
single arm hang clean & jerk (split reps between arms)
goblet squats
 push-ups (modify or reduce in half if needed)
 double unders (or regular jump rope or jumping jacks)
Buy out: 500m run (optional – you can sub with rowing or machine of choice or skip if you don’t have a place to do cardio)

20/side 
- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Single Arm Dumbbell Hang Clean & Jerk

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

*Can do incline or knees to modify
- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps

Push-ups

*Can perform regular jump rope or jumping jacks instead*
- Jump rope with rope passing under your feet twice with each jump

Double Unders

15/side
- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

- Jump rope with rope passing under your feet twice with each jump

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

W5/D6 - Optional: Bench + Arms + Metcon

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