Name: Playbook - Gritty Soldier - W6/D5 - 45 Minute Easy Run & Upper Body Strength
Uploaded: 2024-01-20T14:25:57.225Z
Duration: 100 min
Description: W6/D5 - 45 Minute Easy Run & Upper Body Strength

RUN TRAINING

45min EASY Run

STRENGTH TRAINING
1. Dumbbell Chest Press
2. Front Plate Deltoid Raise
3. Dumbbell Lateral Deltoid Raise
4. Dumbbell Bent-over Row
5. Cable Chest Fly
6. Cable Bicep Curl 
7. Cable Rope Face Pull
8. Pushup 
9. 50m Farmer's Carry

45 Minute EASY Run (RPE 3-4)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

**TABATA: 8x total rounds of 20secs work, 10secs rest for a total of 4mins

- 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 (TABATA)

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

W6/D5 - 45 Minute Easy Run & Upper Body Strength

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!!!!

W6/D5 - 45 Minute Easy Run & Upper Body Strength

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