Name: Playbook - Matt Fox - W3/D3
Uploaded: 2022-11-22T04:13:11.630Z
Duration: 45 min
Description: W3/D3

AwesomeWorkout !!!🔥🔥💪
Completed some of the pull up & chin-ups as negative reps only. 
Arms and back are lit 🔥

Dave

Arms were completely dead by the third group

Tyler

Negatives are tough by the end. Tricep exercise was tough by the end too. Good workout

Drew

Andrew Hunt

- Grab the bar close grip with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower a controlled motion

Close grip chin-up

- Hold the bar wide grip with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

Pull ups

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Hold at the top

Chin-up hold

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Slow negative pull-up

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight tricep extension from bar

W3/D3

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

Daniel

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

Adam

W1/D1 - baseline Test

W1/D1

That was awesome 
Arms are shaking - yeah!!!🔥💪

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Brad

W1/D2

Didn’t feel bad at first but was dripping in sweat by the end!

Zach

W1/D3

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Shane

W1/D6

Single bar dips was too hard for my level

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W3/D3

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