Name: Playbook - Jeremy Scott - Wed 5/1
Uploaded: 2024-05-09T14:55:39.985Z
Duration: 25 min
Description: Wed 5/1

Kimm

Sarah Miron

And i am exhausted 

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

Jeremy

Almost fun. 
50 lb DBs floor and goblets. 
30 lb DBs curls
A wheel instead of floor jacks because of my bad toes.

Greg Parks

Loving these 40 on / 20 off sessions! 
50lb DBs for floor presses
70lb single DB for squats
25lb DBs for curls

Will Maughlin

Changed out plank jacks for barbell squats

Zach

Jeff Ryan

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

- DB Floor Press 
- King Kong Push-ups
- DB Goblet Squat
- DB Hammer Curls
- Plank Jacks 
Rest 1 minute

- 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

DB Floor Press

- Start in a high plank/push up position 
- Take one hand off the floor and touch the opposite shoulder (making a fist), repeat on the opposite side
- 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

King Kong Pushups

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Squats

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

DB Standing Hammer Curls

- Elbows under your shoulders and hands out front (low plank position)
- Jack your feet out and in for time or reps
- Keeping your core tight throughout the movement

Plank Jacks

25 min HIIT

Wed 5/1

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!

Wed 5/1

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