Name: Playbook - Eric Hinman - W3/D2 Chest, Arms, and Upper Body + Conditioning
Uploaded: 2022-12-12T13:33:37.252Z
Duration: 75 min
Description: W3/D2 Chest, Arms, and Upper Body + Conditioning

Samuel

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

Patrick Krauss

I almost gave up after 24 minutes into the EMOM, but got myself together and managed to add the last round. I can't say it was pretty, but it was done.

Michelle

Great session. Had to cut EMOM finisher short by 2 rounds due to time.

Evan

Couldn’t finish everything 🫣 but that’s alright, getting stronger

ARIJUS

Great! Just wondering how much time to take between exercises.

Dominic Persichitte

Vinny

This was killer after a week off!!! Good to get back in it with a good chest pump!

Nick

Cody

Trevor bodine

John

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%
8 @ 60%
4 x 8 @ 67% 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

Work on being explosive. If these are too difficult, scale to Diamond pushups or pushups on a med ball

Clapping push-ups

- Lean slightly forward placing more tension on your chest

Dips

28 minute EMOM
Min 1) 14 cal row
Min 2) 12 toes 2 bar
Min 3) 16 wallballs
Min 4) 12 burpees

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

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

Toes to bar

Wallballs

Conditioning- 28 min EMOM row, toes 2 bar, wallballs, burpee

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

Justin

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

Jared

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

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

Jacob Forrest

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.

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

Community

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