Name: Playbook - Jessica Cahoy - Overall Strength W3/D6
Uploaded: 2024-05-15T16:25:17.772Z
Duration: 45 min
Description: Overall Strength W3/D6

- Strict Press 4x8 @70-75%

- DB Lateral Raise 4x10
- DB Front Raise  4x10
- Rear Delt Flys 4x10
- Seated Single Arm DB Press 4x10 each side
- Skull Crushers 4x10
- Single Arm DB Row 4x10 each side

- 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

Strict press @70-75%

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Hinge forward bringing your chest down toward your thighs
- Fly the dumbbells out and up to shoulder height engaging your rear delts

Rear delt fly

- In a seated position with dumbbell in one hand
- Elbow bent to 90 degrees
- Straighten elbows pressing the dumbbell overhead 
- Lower back to starting position with control
- Complete desired reps then repeat on the opposite side

Single arm DB press

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

Single arm DB rows

Overall Strength W3/D6

Jenny

🔥🔥after yesterday then this!! 🍑🔥 love it! Need to get that body tight😉

Maggie Cherie

yangBAE

Overall Strength W1/D1

Scary 95# 🤣 stopped there hahaha where’s hubby when ya need him.

Raine

Overall Strength W1/D2

Great workout. Just what I was looking for. Is there any place to record what weights I used?

Cristin

Nikki

Overall Strength W1/D3

Rachel

Have no front squatted in so long!! 95# what?! 🎉

Overall Strength W1/D5

Little sore still!! but feeling strong!! Let’s gooo

Great upper body workout. Especially after some rock climbing in!

Overall Strength W1/D6

Those split squats had my thighs and booty burning! 🔥🔥🔥

Angela

Overall Strength W2/D1

Jessica

Sarah

Overall Strength W2/D2

Overall Strength W2/D3

Gracen Fleming

Overall Strength W2/D5

Holly

Overall Strength W2/D6

I challenged myself to a tall box jump 24 in and heavier Goblet squat with 55 lbs kettlebell. Felt great

Overall Strength W3/D1

Definitely feels like I’m getting stronger 💪🏾💪🏾

Overall Strength W3/D2

Overall Strength W3/D3

These front rack step ups can kiss my @$$🙊🤷🏾‍♀️🔥💪🏾🍑

These front rack steps can kiss my @$$🙊🤷🏾‍♀️💪🏾🔥🍑

Casandra

Overall Strength W3/D5

Was able to add more weight this week! Super stoked to see the strength improve!

Just trying to move and this one got me there! 💪🏼🤰🏼

Lindsey

Overall Strength W4/D1

Overall Strength W4/D2

Loving this program. Only halfway through and I don’t want to reach the end.

Justine

Overall Strength W4/D3

Overall Strength W4/D5

Overall Strength W4/D6

Brooke

Overall Strength W5/D1

Overall Strength W5/D2

Natalie

These workout are awesome. I’ve been doing the overall strength and feel like I’m actually getting stronger. Plus it’s a plan I can stick to.

Overall Strength W5/D3

Overall Strength W5/D5

Overall Strength W5/D6

Overall Strength W6/D1

Overall Strength W6/D2

Overall Strength W6/D3

Overall Strength W6/D5

Overall Strength W6/D6

I was so nervous to retest- - - now I’m ecstatic! 20# PR this morning !! 240>260!! I am beyond thrilled! Thanks Cahoy’s for great programming!

I added 15lbs to my back squat this morning! Went from 170 to 185 with my body weight staying right around 124lbs, give or take during the cycle 🔥💪🏽😊 I’m super excited to max out the rest of the week.

I have no words for how good this is. After a year or more of injury, disappointment, several programs, and feeling like I’d never improve. Stayed consistent with the overall strength and in 7 weeks my back squat went from a conservative165 to 205. In my entire life of sports and lifting I was never able to get past 185 until now.

Overall Strength W7/D1

Added 10lbs! This is by far my weakest lift, especially after experiencing bicep tendonitis over the last year. Super happy to make some gains at 43 💪🏽🔥😊

Overall Strength W3/D6

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