Name: Playbook - Jeremy Scott - Friday 4/26 Upper Body AMRAP
Uploaded: 2024-04-30T15:52:34.278Z
Duration: 40 min
Description: Friday 4/26 Upper Body AMRAP

Brian

Jeff Ryan

7 rounds /110 lbs on bench, 70 on remainder + ruck

Robert

Jeremy

W2 Day 5: Upper Body 
40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Bench Press 12 reps 
2. Close Grip Chinups 15 reps
3. Kneeling DB Arnold Alt. Press 12 reps per arm
4. DB Preacher Curls 10 reps per arm

40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Bench Press  
2. Close Grip Chinups 
3. Kneeling DB Arnold Alt. Press 
4. DB Preacher Curls

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, rotating the dumbbells 
- Press dumbbells back up over your chest to starting position

DB Flat Bench Press with Rotation

- Grab the bar with an underhand grip (palms facing you, hands close)
- Pull yourself up until your head is above the bar, keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Close Grip Chinups

- From a kneeling position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press one dumbbell above your head while turning your wrist so that your palm is now facing forward (away from your body) until your arm is fully extended
- Lower the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again
- Repeat this movement immediately with your opposite arm
- Working back and forth for time or reps

12 reps per arm

Kneeling DB Arnold Alt. Presses

- 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

10 reps per arm

DB Single Arm Preacher Curls

40 min AMRAP

Friday 4/26 Upper Body AMRAP

Whew- 19 min, with modified wide grip pushups, 18lb kb halo, 10lb each hand curl press, combo 10 and 18lb each hand rows. Unbroken burpees and predator jacks.

Amanda

Todd

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

Greg Parks

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Certainly a different style of work out. Nice change of pace.

Kimm

Monday 4/29

Glutes were activated! Got rid of resistance bands for upper 2nd round and kept it more cardio.😃

Sarah Miron

Tuesday 4/30 Boxing

And i am exhausted 

80lb floor press….was a mistake.  Had to drop that weight down after round 2

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

30 minute treadmill,  foam rolling,  mobility and AB rollouts

Zach

5/4 Saturday Rest Recover

Finished in just under 30 minutes. Pecs are on fire. 🔥

Brock

28 min, 20 lbs rows, 15lb press, 30lb each deads, 40lb total squat… modified pushups

Friday 4/26 Upper Body AMRAP

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