Name: Playbook - Jeremy Scott - W3/D5 Upper Body
Uploaded: 2024-03-19T15:15:52.845Z
Duration: 45 min
Description: W3/D5 Upper Body

Tough as always small gains did normal chin ups and dips as extremely weak

Shaun

Emanuel

Small incremental improvements… keeping the course

Dave Greene

Brent Johns

Joshua

Day 19 ~ Upper Body Day 

1. Weight Vest Chinups 
2. Weight Vest Dips 
3. DB Single Arm Preacher Curl
4. DB Floor Press
5. Clap Plyo Pushups
6. Plate Halos

- Wearing a weighted vest
- Grab the bar with an underhand grip (palms facing you)
- 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

3 x Failure

Weight Vest Chinups

- Wearing a weighted vest
- 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

3 x Failure

Weight Vest Dips

- 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

2 x 8-10 reps per arm

DB Single Arm Preacher Curls

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor 
- Press the weights to full extension by contracting your triceps and chest

4 x 8-10 reps

DB Floor Press

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

3 x Failure

Clap Plyo Pushups

- Hold the plate close to the chest, with both hands
- As you inhale, lift the plate over the right shoulder, behind the head, over the left shoulder and back to the start (a circulatory movement around the shoulders and head)
- Do alternating halos for time

(Over and back equals 1 rep)

4 x 12 reps

Plate Halos

W3/D5 Upper Body

Tough and effective. Did 90 lunges for the ten minute body weight lunges.

Amanda Jordan

W1/D1 Lower Body

Manny Melo

Nice. Finished with push-up/body weight squat waterfall

Brian

W1/D2 Upper Body

Love all of these workouts. Had to modify a bit with jumping jacks and “air” jump ropes since I did not have access to a rope. But still a great movement workout.

W1/D3 Core Conditioning

Jason

W1/D4 Lower Body

Kyle

W1/D5 Upper Body

Awesome conditions workout. Been awhile since I have worked that hard

Ryan

Glenn

Mike

W1/D6 Conditioning Day

That felt amazing!! I loved the upper body stretch! 🤤🤤

Theresa Smith

Delwyn

W1/D7 Active Rest

W2/D1 Lower Body

W2/D2 Upper Body

Good sweat. Adding 10 more minutes of core

Travis Campbell

W2/D3 Core Conditioning

W2/D4 Lower Body

Struggled on chin ups and push ups this week

W2/D5 Upper Body

I’d do 20-30 sets of farmers carry if I didn’t have to do those burpees again!

That one catches up with ya quick. 👌🏼

Jimmy

W2/D6 Conditioning Day

🤤🤤 Love to stretch and work on mobility

W2/D7 Active Rest

I adapt the back squats down by squatting down to a bench due to knees

W3/D1 Lower Body

Just completely pumped the upper body… week 3 of this and I’m seeing strength improvements

W3/D2 Upper Body

6 rounds after 25 run. That was challenging

Tyler Wegner

W3/D3 Core Conditioning

Corey Lenius

3rd time through was really able to feel the difference from the first time

Increased load this week on Bulgarians.  Added another set of deads same 10 lbs less each set

Zach

W3/D4 Lower Body

Bear walks creep up on you through the sets. Did 5 min sled push instead of burpees due to hip abductor issues. Finished with a steady 10 min row

Great conditioning workout to switch things up

W3/D6 Conditioning Day

Didn’t think I’d break a sweat doing mobility work, but this is gold

Anthony

W3/D7 Active Rest

Luciano

Huh, looks like I’m starting to like lunges!

Yvonne

W4/D1 Lower Body

W4/D2 Upper Body

Jon Shore

W4/D3 Core Conditioning

Did hip flexors and abductors 3 x 20 on each machine instead of Bulgarian squats due to knee issues

Ms140467!

Love this work out! Glad to be back in my home gym doing it!

W4/D4 Lower Body

W4/D5 Upper Body

Mixed up to suit abilities / injuries. Did sled push instead of bear crawl. Rower instead of lay lunges and finished with 9 minutes of farmers carries and offset carries instead of bear crawls

Eric Shelton

W4/D6 Conditioning Day

Active rest with a 5 mile walk and this mobility

These are all so great. Moves I haven’t done before.

Melissa

W4/D7 Active Rest

Did leg and hamstring curls 3 x 20 instead of 10 min lunges due to knees

W5/D1 Lower Body

Finally seeing gains on this one. Slowly progressing

Those weight vest pull ups🤦🏻‍♂️, the max O could do is 6

José Santos

Wasn't in the mood but go through it. Sometimes those are the best workouts.

W5/D2 Upper Body

Good as it’s different did abs wheel instead of plank jacks

Did 30 second rest periods.  3 more days to go.   Good program

W5/D3 Core Conditioning

Scales to fit the Bulgarian splits to no weights used a pole for balance but I did it ! Also did 1min split squats x 2 each leg instead of the 2 minutes but I did it !

Really missed doing this routine so I came back to it

One of my favorite leg routines. Legs are 🔥🔥

Kenin

W5/D4 Lower Body

Small gains but disappointing push ups 🥲

Good program. I gained muscle and lost a little fat

W5/D5 Upper Body

Modified burpees to DB push-ups. Struggled even with very light DB’s on skier but I did the 35 minutes that’s what matters

This was a great program. Really enjoyed. Every day provided something that was humbling.  Saw progress on scale and other areas.

Matthew Lawless

W5/D6 Conditioning Day

Got through the program and it pointed out a real deficiency I had in my legs because they exploded. Great stuff!

W3/D5 Upper Body

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