Name: Playbook - Shailey and Sammy Collier - W4/D5
Uploaded: 2021-12-14T21:01:50.738Z
Duration: 45 min
Description: W4/D5

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

Weightlifting
1. Bench Press 3x5 @75% 3x3 @85%

2. Hang Power Snatch + 3 Overhead Squats @50%, 60%, 65%, 2 @70%

Conditioning
2 Rounds:
- 15 Pull ups
- 15 Box Jumps (24/20")

- Start by lying down with the barbell directly above your eyes 
- Bring your elbows in slightly set your back
- Lower down until the bar touches your chest at highest point
- Press up engaging your chest

Youth barbell bench press @75%

Youth barbell bench press @85%

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

YOUTH Hang power snatch + overhead squat @50%

YOUTH Hang power snatch + overhead squat @60%

YOUTH Hang power snatch + overhead squat @65%

YOUTH Hang power snatch + overhead squat @70%

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

YOUTH pull-ups

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

YOUTH Box jump

Conditioning

W4/D5

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

W4/D5

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