Name: Playbook - Forge Performance - W3/D3 Push Hard
Uploaded: 2022-09-06T23:45:09.736Z
Duration: 50 min
Description: W3/D3 Push Hard

3 rounds
1600m run
No rest
400m sprint
Rest 4min btw sets

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

Run Run Run!

25min As Many Reps Possible 

5 pull-ups
10 air squats
15 Pushups
20 sit-ups

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Push

W3/D3 Push Hard

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/D1 Fast Runs

W3/D2 Active Recovery

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/D3 Push Hard

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