Name: Playbook - Simply Mander - 11/21/23
Uploaded: 2024-01-01T19:10:19.984Z
Duration: 60 min
Description: 11/21/23

Thanks to doing the functional program I knew how to sub dumbbells for the bench press because bro dudes be hogging the equipment 😆

Sarah

A. Bench press 5x5 
working up to a moderately challenging set of 5 
-Banded tricep pushdowns (or tricep extensions if you have access) 
-15 reps each after every set of bench press

B . METCON:
3 Rounds
15 Toes to Bar
15 Hang Power Cleans
15 Push Press
30 Cal Row

RX weight: 95/65 
Intermediate: 75/55
Scaled: Dumbells 

**22:00 Time Cap**
————

C. AMRAP 8
8-10 bent over barbell rows 
15 dumbbell rollback tricep extensions

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Bench Press + Tricep Pushdowns

B . METCON:
3 Rounds
15 Toes to Bar
15 Hang Power Cleans
15 Push Press
30 Cal Row

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

Hang power clean

Feet shoulder width apart, brace your core and use a small dip and drive to press the barbell overhead. No re-bending under the barbell.

Barbell push press

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

METCON

C. AMRAP 8
8-10 bent over barbell rows 
15 dumbbell rollback tricep extensions

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head 
- Roll the dumbbells back to the floor so the heads of the dumbbells touch the floor 
- Fully extend your arms back up contracting your triceps

Dumbbell rollback

AMRAP 8

11/21/23

Added this on the end of a workout and it was perfect 💕

3/13/24

1/21/24

1/15/24

3/7/23

Bre Orlandos

3/1/23

First workout back after an injury and this was a good way to get back into it 🥵 Excited to be back!

11/21/23

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