Name: Playbook - Forge Performance - W3/D1 Fast Runs
Uploaded: 2022-09-05T13:56:07.895Z
Duration: 60 min
Description: W3/D1 Fast Runs

3rds 
1000m moderate run
3min rest
1000m fast run
Rest 3min

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run Run Run!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

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

One arm dumbbell rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

DB Bicep Curl

W3/D1 Fast Runs

W1/D1 Short Fast Start

W1/D2 MOVE MOVE MOVE

W1/D3 Tempo Run

W1/D4 Easy Aerobic Run

W1/D5 Strength Focus 
Upper Body

W1/D6 Rest

W1/D7 Easy Aerobic Run

W2/D1 Short Distance Fast

W2/D2 Easy Aerobic Run

W2/D3 Long Tempo Run

W2/D4 Rest!!!

W2/D5 Easy 4mile run

W2/D6 Tempo Run

W2/D7 5k Time Trial

W3/D2 Active Recovery

W3/D3 Push Hard

W3/D4 Easy Run

W3/D5 Rest Day

W3/D6 Run!

W3/D7 Rest

W4/D1 Repeats!!!

W4/D2 Active Recovery

W4/D3 5700 meters total

W4/D4 Easy 5mile run

W4/D5 Rest Day

W4/D6 10k Time Trial

W4/D7 Active Recovery

W5/D1 Quick

W5/D2 Easy 60min run

W3/D1 Fast Runs

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