Name: Playbook - Eric Hinman - W2/D2 Chest, Arms, and Upper Body + Conditioning
Uploaded: 2022-12-12T13:33:37.201Z
Duration: 75 min
Description: W2/D2 Chest, Arms, and Upper Body + Conditioning

Justin

Jared

Stuart

Kelly

Made it 16 mins into emom that was a killer

Patrick Krauss

MEGAN

Joshua

Michelle

Taylor

Jacob Forrest

Christopher

Luca

I need to get used to this i intensity! But such a challenge mentally is a must In everyone’s life

ARIJUS

Caleb

Nick

Brandon

This work out is absolutely brutal 
That 32 min emom makes you earn that lunch

Lindsay

I don’t know what my chest did to you but I’m sorry… please stop 😩

Sean

Donnie

Crazy finish! That’s what I’m talking about 👍🏻

Dominik

Josh Sperati

One of those days where you’re too tired to workout but we banged through it 💪 Amazing workout

John

1 hr of 2v2 basketball as a warm up. Dying over here 😅🤒

Trevor bodine

Great workout, loved the emom at the end.🔥🔥 Had to sub echo bike for ski erg. (Sweet terribleness!!)

Jonathan Abbott

This will get your shoulders, chest, and upper body activated, and your heart rate up a bit! It’ll prime your nervous system to take in stress.

Build the intensity with each round

Inch worms

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- 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

Burpees

Chest Day / Pressing Warmup

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

15 @ 45% of your one rep max
12 @ 50%
4 x 10 @ 60% of your one rep max

Flat bench press

DB Incline Bench Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

8 rounds of 20 seconds of work and 10 seconds of rest. 

Max hand release push-ups in 20 seconds, then rest 10 seconds. Repeat 8 times.

Hand Release Pushup Tabata

Every minute on the minute for 32 minutes:

Min 1) 12 cal ski
Min 2) 16 box jumps
Min 3) 14 cal row
Min 4) 12 burpees

Shoot to get the reps done in under 40 seconds so you have 20 seconds of rest until the next movement. Scale to what you can do in 40 seconds, and maintain throughout. This should feel easy the first couple rounds and get hard midway through.

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

32 Minute EMOM - ski, box jumps, row, burpees

W2/D2 Chest, Arms, and Upper Body + Conditioning

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

W2/D2 Chest, Arms, and Upper Body + Conditioning

Community

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