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

Earlen

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!

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.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Jacob Robinson

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

W2/D7 Optional - Recovery - Ice Bath

Samuel

Thomas

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

W3/D2 Chest, Arms, and Upper Body + Conditioning

Glenn Tanti Cuschieri

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

Alex

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

Jeff martin

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

Matt Aiello

W4/D5 Shoulders + Pressing - Strength + Conditioning

Matt

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

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

Community

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