Name: Playbook - Jeremy Scott - 11/17 Thursday Upper Body AMRAP Bicep Tricep Overhead Press
Uploaded: 2022-11-25T18:12:10.566Z
Duration: 40 min
Description: 11/17 Thursday Upper Body AMRAP Bicep Tricep Overhead Press

Jacinto

Complete as many rounds as possible of the following in 40 minutes of work resting as needed.

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Bodyweight Dips

DB Neutral Grip Curl Press

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

DB Skull Crushers

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

DB Single Arm Preacher Curls

- Raise one dumbbell to shoulder height and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Slowly press the dumbbell above your head until your arm is almost fully extended
- Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position
- Complete desired reps then repeat on the opposite side

DB Standing Single Arm Shoulder Press

DB V Tricep Pushups

11/17 Thursday Upper Body AMRAP Bicep Tricep Overhead Press

37:50….what a workout…even if I’m a day late!

Todd

Amanda

26:40. Halled ass.  27.5 lbs for everything other than 35 lbs for lunges. 363 calories burned.

Mark Miller

Sunday MetCon 4/21 50-5-5 Set

Greg Parks

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Jeff Ryan

Great workout. Added mobility during the rest periods for the farmers walks.

11/17 Thursday Upper Body AMRAP Bicep Tricep Overhead Press

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