Name: Playbook - Shailey and Sammy Collier - W2/D6
Uploaded: 2021-12-14T21:01:50.673Z
Duration: 45 min
Description: W2/D6

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

Weightlifting	
1. Back Squat 5RM: 4x5 @90% of 5RM 

2. Clean Deadlift 4x4 @80% of clean 1RM	
	
Conditioning	
6 Rounds:	
- 6 broad jumps	
- 6 weighted pull ups	
- 6 bulgarian split squats (each leg)

- High bar or low bar back squat, your choice
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and drive your chest through your bar as you push through your heels to stand back up

Youth Barbell back squat @90% of 5RM

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly into a squat position

Youth Broad jump

- Start with the weight strapped around your waist, DB between your feet, or squeezing a plate between your thighs
- Pull up until your chin reaches over the bar
- Slowly lower back down

Youth Weighted pull-ups

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees at bottom of squat
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Weighted or bodyweight only, listed in workout description

Youth Bulgarian split squats

Conditioning

W2/D6

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

W2/D6

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