Name: Playbook - Shailey and Sammy Collier - W2/D5
Uploaded: 2021-12-14T21:01:50.667Z
Duration: 45 min
Description: W2/D5

Warmup
5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on

Weightlifting
1. Snatch 2 @50%, 3 @60%, 3 @70%, 2x3 @75%, 2x2 @80%

2. Push Press 5RM: 4x5 @90% of 5RM

3. Barbell Row 5x8
*feel free to alternate between Push Press and Barbell Rows

Weightlifting rest intervals:
Less than 70% = 1 min
70-85% = 2 min
85-95% = 3 min
Over 95% = 5 min

Conditioning
4 Rounds:
- 15 Dumbell Thrusters (weight for unbroken)
- 20 Walking Lunge
- 15 Burpees

- Starting with your chest over the bar, hamstrings loaded and back set
- Keeping your chest over the bar as you stand, until the barbell meets your hips
- Extend and open your hips up violently 
- Pull yourself under the barbell catching the bar, not pressing the barbell out
- Start with light load until mechanics are perfect. This movement is about violent hip extension

Youth barbell Power snatch @50%

Youth barbell Power snatch @60%

Youth barbell Power snatch @70%

Youth barbell Power snatch @75%

Youth barbell Power snatch @80%

- Small dip loading glutes and hamstrings, belly tight and chest tall
- Elbows slightly in front of the barbell
- Drive aggressively with your legs pressing the bar up, stacked over shoulders and heels
- Return the barbell catching with slight knee bend

Youth barbell Push press @90% of 5RM

Conditioning

W2/D5

The workout was great. Haven’t lifted in a little while so I’m going to feel this tomorrow :)

W2/D5

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