Name: Playbook - Shailey and Sammy Collier - W3/D5
Uploaded: 2021-12-14T21:01:50.705Z
Duration: 45 min
Description: W3/D5

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

Weightlifting
1. Clean 2 @60%, 2 @70%, 3 x 2 @80%

2. Push press 2 @60%, 2 @70%, 2 x 2 @80%

3. Pendlay Row 5 x 8 (5 lbs heavier than last week)

Conditioning
6 Rounds:
- 10 power snatch @60% of 1RM
- 10 GHD Situps
- 10 Pull ups

- 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 @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 @60%

Youth barbell Push press @70%

Youth barbell Push press @80%

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Youth Pendlay row

- 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 @60%

- 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

- Pull up until your chin reaches over the bar
- Slowly lower back down
- kicking for assisted momentum if needed

YOUTH pull-ups

Conditioning

W3/D5

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

W3/D5

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