Name: Playbook - Jeremy Scott - 3/13 Monday BB Upper Big 3
Uploaded: 2023-03-22T15:52:36.090Z
Duration: 45 min
Description: 3/13 Monday BB Upper Big 3

Did DB instead. Nice isolating workout.
70 lb bench
55lbs row
35lbs overhead
75 lbs farmers carry.

Greg Parks

Perfect upper body workout during business travel 🙌

Alyssa

Is there a reason you go palms up on BB rows?

Nathan

Tyler

Jon H

Great lift. First time using the app. Need to get Ryen a better shirt for next live show.

Rodney

Anthony

This one was a killer. I have never felt more swollen and tight after the BB overhead press.

Devin

Mike

BB upper body 3 big power moves only. Sub DB if no BB’s

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 2x
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Double Pushup Burpees

3/13 Monday BB Upper Big 3

Just under 45mins to complete. UH rows were 💀🥵. DB 35#s for all movements. Stronger than yesterday 💪

Guillermo

Great metcon!  80lb thrusters, 70lb rows, 35lb lateral lunges, 40lbs for tri extension and 50lb for set snatch 😎🌶️🥵

Robert

26 minutes.  Did the 5 rounds. But switched the order for push ups and snatches

Just finished up week 8 of ripped in 10 last week. Been completing Metcons each Saturday through out.  Second time completing ripped in 10

Zach

5-20 x 5 Sunday Advanced MetCon April 14th

Burn burn burn
30 lbs Bulgarians
70 lb goblets
155 hex deads
25 lb lunges
😱😱

Missed some leg workouts so used this as an introduction.  I want to be able to walk tomorrow.

Mark Miller

Jeremy

Monday April 15th Lower Body

Three hours later and I still got the muscle shakes in my chest from this one

Tuesday April 16th Chest & Triceps

April 17th Wednesday Mobility & Ruck

April 18th Thursday Back & Abs

Brian

Friday April 19th Shoulders/Biceps/Calves

4/20 Saturday Rest Recover

35:07 

25s for monsters, single 25 for lunges 

Just finished Ripped in 10.  Week 9 yesterday.  One more week to go

Sunday MetCon 4/21 50-5-5 Set

That was a good one! It’s been a tiring week :)

3/13 Monday BB Upper Big 3

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