Name: Playbook - Jeremy Scott - Friday 5/3
Uploaded: 2024-05-09T14:55:43.208Z
Duration: 25 min
Description: Friday 5/3

Kimm

Sarah Miron

Robert

Jeff Ryan

Really nice
25 lb DBs for renegades and shoulder press
10 lbs db jacks.

Greg Parks

5 rounds for 25 minutes of work
40/20 (40 seconds of work, 20 seconds of rest)

- Renegade Rows 
- Shin Huggers
- DB Shoulder Press
- DB Jacks 
- Bodyweight Alt. Lateral Lunges
Rest 1 minute at the end of each round

5 rounds for 25 minutes of work
40/20 (40 seconds of work, 20 seconds of rest)

- Renegade Rows 
- Shin Huggers
- DB Shoulder Press
- DB Jacks 
- Bodyweight Alt. Lateral Lunges
Rest 1 minute

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Renegade Rows

- Lying on the floor with legs extended, arms extended overhead 
- Explosively sit up as you tuck your knees in, hugging your shins
- Extend back out to starting position with control

Shin Huggers

- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Slowly press the dumbbells above your head until your arms are almost fully extended
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position

DB Standing Shoulder Press

- Start by standing with your feet together, a single dumbbell held in front of your chest 
- In one motion, jump your feet out to the side and press the dumbbell above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbell 
- Increase speed as you feel comfortable

DB Jacks

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

Bodyweight Alt. Lateral Lunges

25 min HIIT

Friday 5/3

33 min- 100 of each, used dumbbells/kbs: 10lbs x2 
 curl and overhead press, 18lbsx2 bench and row; 26lbs x2 (40) ; 26lb and 18lb (60)squats.. sweaty.

Amanda

Used 100 barbell the entire time- 
Curls- 13:21 (most difficult)
Squats- 21:34
Bench- 28:40
Rows- 39:34 (most surprising)
OHP- 52:37 
Goal was sub 45.  Over 7 and 1/2. Total time : 52:37

Great challenge!

Zach

100lbs 100 Rep BB High Volume Challenge Sunday 5/12

Monday Lift 5/13

Tuesday Boxing - X23 5/14

Wednesday Lift 5/15

Thursday Abs & Carry 5/16

Friday Lift 5/17

5/18 Saturday Rest Recover

Sunday MetCon 5/19 2 Move Monster Sets

That’s a lot of pushups 🌶️🌶️🌶️ Great workout

Nicholas White

Amanda Jordan

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

Brock

5/5 Sunday Push-up Interrupt Advanced MetCon

Solid workout felt great after completing

Bryan

It was great doing straight sets today. I challenged my strength. 
Used the barbell for squats and deadlifts. 
Squats-45lb
Deadlift-started with 65lb & ended with 85lb 
Bent over rows-25lb db
Chest press-25lb db

30 lb Bulgarian splits
Bench press 75-65-65-65
Alt bent row 55
Dead 65-65-55-55

Monday 5/6 Full Body Lift

Wasn’t sure that I old finish   
Rounds one and two were tough then got in a rhythm and 3-6 were great but gassed on the last.

Friday 5/3

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