Name: Playbook - Brian Gordon - UPPER STRENGTH & RUNNING WK1/D1
Uploaded: 2022-11-25T12:23:10.374Z
Duration: 60 min
Description: UPPER STRENGTH & RUNNING WK1/D1

WK1/D1 
Double Day

AM Run 
PM Upper Body Lift

⚠️Reminder to do the run separate from the lift. Don’t do the run and go to the lift. 

Working in Zone 4. 

Do not go 110% Think about a RPE of 7 - 8.

The goal is to maintain the same pace or run a little bit faster for each repetition.

Take 1:1 Rest or a little longer if needed. 


📍 Run wherever you can. (Outdoor, treadmill)

Running

Sets 1 & 2 - 70% of 1RM 

Sets 3 through 6 - 75% of 1RM 

📍 Hands should be slightly outside shoulder width.

📍 Lower the bar to the chest.

📍 Press the bar upward by extending your elbows.

Incline Bench Press

Sets 1 & 2 - 70% of 1RM 

Sets 3 through 6 - 75% of 1RM 

📍 Lay face down on the bench.

📍 Row the barbell up toward the lower part of our ribs.

📍 Keep chin on the bench for each repetition.

📍 Contract your glutes.

Barbell Seal Row

RPE: 7-8

Find a weight that challenges you but you are able to get all 10 repetitions. 

📍 Start with the weight strapped around your waist.

📍 Pull up until your chin reaches over the bar.

📍 Slowly lower back down.

Weighted Pull-Ups

RPE: 7-8

Find a band that is challenging. 

10 repetitions for each arm.

Tempo: Hold for 1-2 seconds 

📍 Body should be in a straight line. Head, shoulder, hips, knees and feet are all aligned.

📍 Drive your hips up. Don’t let your hips drop.

📍 Pull the band to your chest and hold for the desired tempo. 

📍 Protract and retract your scapula for each repetition.

Banded Side Plank Row

RPE: 7-8

Find a weight that challenges you but you are able to get all 12 repetitions for each arm.

📍 Legs locked out in front of you.

📍 Opposite hand can be placed on stomach or straight out to the side. 

📍Lower weight just above your your shoulder. Have your elbow near 45 degrees.

Single Arm Dumbbell Z-Press

C Series

You have to accumulate 50 repetitions for each arm. You can break the 50 reps into 2x25 or 5x10. Just accumulate 50 reps as fast as possible. 

📍 Pinch the plate with your fingers. Don’t allow the palm to touch the plate. 

📍 Use your arm and shoulder to pull the weight up. 

📍 Flip the plate 180 degrees. Don’t cheat and catch on the sides.

UPPER STRENGTH & RUNNING WK1/D1

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