Name: Playbook - Kristi O'Connell - Week 3 - Day 2
Uploaded: 2022-10-27T16:14:46.165Z
Duration: 60 min
Description: Week 3 - Day 2

Souhair

Day 2: Let’s go !

A) Strict Press: 7 x 5 Strict Press up to todays heavy 5

B) 3 Sets: 6 Seated Dumbell Press with a 2 sec decent at a light/moderate weight 

C) With 5lb or 2.5lb plates in each hand complete 3 rounds Not For Time:
 -6 Arm circles forward
 -6 Z-press
 -6 Arm circles backward 
-6 Bent over flys
*no rest between movements

- 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

- Seated holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells slow and controlled for a 3 second descent

Dumbbell seated strict press w 3 second descent

With 5lb or 2.5lb plates in each hand complete 3 rounds Not For Time:
 -6 Arm circles forward
 -6 Z-press
 -6 Arm circles backward 
-6 Bent over flys

- using light plates lift arms out to side about shoulder height 
- with a small bend in the elbow draw small circles backwards maintaining tension in the shoulders

Backwards Arm Circles

- Standing, take two small Plates one in each hand to shoulder height 
- Elbows wide
- Press the plates overhead
- Lower quickly and press again

Standing Z Press with Small Plates

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Upper body circuit

Week 3 - Day 2

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Week 1 - Day 2

#35 for front squat
#70 for deadlift 
Good workout!

Week 3 - Day 2

Community

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