Name: Playbook - Sarah Herse - W6/D6 - Optional: Bench + Arms + Metcon
Uploaded: 2024-03-20T21:08:55.497Z
Duration: 60 min
Description: W6/D6 - Optional: Bench + Arms + Metcon

Excellent as always!!!👍👍🦈🦈💕💕 Absolutely loved the metcon, added a little to it💯

Diana

Kelly

Ashley Chapman

Excellent! Love the metcon modified Burpees and added snatch ad grabs to it! Loved it!

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. 1 Set (optional)
B1. Bench press
*Find a new 1 rep max (only attempt this if you want to test your strength and have a spotter, otherwise skip to part C)
 
C. 4 Sets
C1. Spoto bench press x 8 reps @ RPE 8
*Rest 90 seconds between sets
 
D. Arm circuit x 10 min AMRAP
D1. Skull crushers x 8-12 reps
D2. Incline push-ups x 8-12 reps
D3. Single arm alternating dumbbell bicep curls x 20 reps (10/arm)
D4. Palms up dumbbell external rotations x 10 reps
*Set a 10-minute clock and complete as many rounds of this circuit as you can. This is not for speed, choose challenging weights and move with good form. Rest as needed between rounds. (Note: this is the same circuit as week 1. See if you can either increase weights or add reps to each movement)

E. Metcon
20-18-16-14-12-10-8-6-4-2 reps of
Burpees (or assault bike calories if you have access to one)
Alternating dumbbell step ups with one dumbbell
*You can hold the dumbbell however you find most comfortable

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. 1 Set (optional)
B1. Bench press
*Find a new 1 rep max (only attempt this if you want to test your strength and have a spotter, otherwise skip to part C)

- 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. 4 Sets
C1. Spoto bench press x 8 reps @ RPE 8
*Rest 90 seconds between sets

- Start by lying down with the barbell directly above you
- Grip bar with just outside shoulder width overhand grip
- Keeping your elbows more outward at 90 degree angle 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Spoto Bench Press

D. Arm circuit x 10 min AMRAP
D1. Skull crushers x 8-12 reps
D2. Incline push-ups x 8-12 reps
D3. Single arm alternating dumbbell bicep curls x 20 reps (10/arm)
D4. Palms up dumbbell external rotations x 10 reps
*Set a 10 minute clock and complete as many rounds of this circuit as you can. This is not for speed, choose challenging weights and move with good form. Rest as needed between rounds. (Note: this is the same circuit as week 1. See if you can either increase weights or add reps to each movement)

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

*10/arm - 20 reps total*

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Holding a dumbbell in each hand and feet shoulder width apart
- Bring the dumbbells up so your arms are at a 90 degree angle 
- Keeping your elbows tucked, slowly rotate your arms laterally until they are out by your side (go as far as comfortable) and return to starting position to complete the rep.

Palms up dumbbell external roation

Arm Circuit (10 Min AMRAP)

E. Metcon
20-18-16-14-12-10-8-6-4-2 reps of
Burpees (or assault bike calories if you have access to one)
Alternating dumbbell step ups with one dumbbell
*You can hold the dumbbell however you find most comfortable

- 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

-Holding dumbbell in the front rack position (or somewhere it is comfortable holding)
- Chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with opposite leg 
- Continue for recommended amount of reps

W6/D6 - Optional: Bench + Arms + Metcon

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