Name: Playbook - Eric Hinman - W8/D2 Chest, Arms, and Upper Body + Conditioning
Uploaded: 2022-12-12T13:33:37.436Z
Duration: 75 min
Description: W8/D2 Chest, Arms, and Upper Body + Conditioning

Mike

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 3 @ 80% of your one rep max

Flat bench press

DB Incline Bench Press

Med ball push ups

20 min EMOM
MIN 1 ) 18 cal row / 14 women
Min 2) 18 push-ups

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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

20 min EMOM 18 cal row / 18 pushups

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

W8/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

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

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.

W8/D2 Chest, Arms, and Upper Body + Conditioning

Community

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