Name: Playbook - Gritty Soldier - W4/D7 - 60min EASY Run & Barbell Complex
Uploaded: 2024-01-20T14:25:57.172Z
Duration: 80 min
Description: W4/D7 - 60min EASY Run & Barbell Complex

RUN TRAINING

1. 60-minute EASY RUN

STRENGTH TRAINING

1. Barbell Complex (4x Rounds)
-Deadlift
-Bent-over Row
-Hang Power Clean
-Front Squat
-Push Press
-Back Squat
-Push-ups

60 Minute EASY Run (RPE 2-3)

-Deadlift
-Bent-over Row
-Hang Power Clean
-Front Squat
-Push Press
-Back Squat

- Place the bar just above your feet
- Engage your lats and hamstrings
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
**Use of the lower back should be as Minsk as possible.

Deadlift

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up (palms down)
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row (palms down)

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

Hang power clean

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Begin with barbell at chest level, grip and feet just posture shoulder width. - Slightly benign the knees, thrust the weight upwards overhead.
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell push press

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

Push-ups

Barbell Complex

W4/D7 - 60min EASY Run & Barbell Complex

Struggle bus-ing, decided to reenlist with a waiver after med sep after 5 years of severe annual pneumonia because of a collapsed lung. 9:50 mile, excited to see where we go from here.

Dylan

Augustus W

First mile in at 09:20. Way harder than I thought it would be but I’m ready to know that time down!!

Bella

W1/D1 - **BASELINE 1-Miler for Time

Ivan

Katie

Tough for a beginner but easily adjustable to a lower level

Caleb

W1/D2 - Intervals & Leg Strength

Casey

Did some swimming before and then went Suuuuperrr slow but got it done!

Travis

W1/D3 - 30 Minute Easy Run (RPE 3-4)

That was hard… I’ll probably go through the program a couple of times until I can follow the program without modifying.

Maximino

W1/D4 - Hills & Chest Strength

Maaaan that was rough!! I’m exhausted from this one gritty! 🫡 keep ‘em coming!

Johnnie Mack

W1/D5 - REST, REST, REST!!

W1/D6 - 30 Minute Easy Run (RPE 3-4)

W1/D7 - 50 Minute Run & Bodyweight Complex

W2/D1 - Stretching Routine

W2/D2 - Intervals & Leg Strength

W2/D3 - 30 Minute Easy Run (RPE 3-4)

W2/D4 - 30 Minute Easy Run (RPE 3-4)

W2/D5 - FARTLEK & Leg Burnout

W2/D6 - 30 Minute Easy Run (RPE 3-4)

60 minute run. Got 5.1 miles in with an 11:31 pace. That’s the longest I’ve run without stopping! Might not be impressive but I’m hella proud of myself!

W2/D7 - 60 Min Easy Run & MORE LEGS

W3/D1 - REST, REST, REST!!

W3/D2 - Intervals & Leg Strength

Put in 3.08 miles with a 10:48 pace. My pace is slowly improving! I’m excited to see where I am by the end of this program!

W3/D3 - 30 Minute Easy Run (RPE 3-4)

W3/D4 - Stretch + Mobility

W3/D5 - Intervals & Upper Body Strength

11:07 pace. 3.4 miles down ending with strides at a 06:37 pace!! Slowly but surely getting there!

W3/D6 - 30 Minute Easy Run (RPE 3-4)

W3/D7 - 50miles EASY RUN & Back/Core

W4/D1 - REST, REST, REST!!

W4/D2 - Intervals & Leg Strength

W4/D3 - 30 Minute Easy Run (RPE 3-4)

W4/D4 - 30 Minute Easy Run (RPE 3-4)

My mile started at 09:20. 
Today my mile was 08:26. 
I did 1.5 and my total time was 12:46. Just need to drop that 46 seconds and I will be exactly where I need to be!!!!

W4/D7 - 60min EASY Run & Barbell Complex

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