Name: Playbook - Shailey and Sammy Collier - W3/D1
Uploaded: 2021-12-14T21:01:50.679Z
Duration: 45 min
Description: W3/D1

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

Weightlifting

1. Snatch 2 @50%, 2 @60%, 2 @70%, 2 @80%, 1 @85%, 1 @90%

2. Clean 2 @60%, 2 @70%, 2 @75%, 2x1 @80%

3. Barbell Walking Lunge 5x5 @ 40% of back squat

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

Rest: 3-5 min

Conditioning
4 Rounds:
- 15 Box Jumps (24/20")
- 10 GHD sit ups

- 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 @80%

Youth barbell Power snatch @85%

Youth barbell Power snatch @90%

- Start with feet hip width apart 
- Clean barbell to shoulders
- Violent hip extension and fast elbows to establish a big front rack
- Keeping back set on the way down and repeat

Youth Power Cleans @60%

Youth Power Cleans @70%

Youth Power Cleans @75%

Youth Power Cleans @80%

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

YOUTH Barbell walking lunges

- Jump laterally onto the box and down to the floor
- Repeating sequence back and forth

YOUTH Box jump

- Place glutes on back side of pad
- Legs remain bent as the torso descends
- Legs extend violently to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

Youth GHD situp

Conditioning

W3/D1

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

W3/D1

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