Name: Playbook - Shailey and Sammy Collier - W3/D6
Uploaded: 2021-12-14T21:01:50.711Z
Duration: 45 min
Description: W3/D6

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

Weightlifting
1. Front Squat 3RM: 4 x 3 @90% of 3RM

2. Snatch Deadlift 3 @70%, 3 x 3 @80%

Conditioning
4 Rounds:
- 10 Burpees
- 30 Walking Lunges
- 15 Decline push ups

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels and drive your chest through your barbell

Youth Front squat @90% of 3RM

- Start with a snatch grip on bar
- Drive through your heels, push hips forward, pulling the weight up
- Slowly lower back down keeping your back flat
- Keep the bar close to your body during the entire movement

YOUTH Snatched deadlift @70%

YOUTH Snatched deadlift @80%

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

YOUTH Burpees

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

YOUTH walking lunges bodyweight

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up
- Elbows should point to the wall behind you, not out to the sides

Youth Decline push up

Conditioning

W3/D6

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

W3/D6

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