Name: Playbook - Nick Bare - W1/D1 Block 1 - Chest Strength, Core + Easy Run
Uploaded: 2023-11-29T11:31:26.097Z
Duration: 60 min
Description: W1/D1 Block 1 - Chest Strength, Core + Easy Run

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

Kemal

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

To hard. Good but I need to improve a lot! Lets goooo

André

Eli Slipper

Fabian

Shane

Good thing I washed my hair today cause I won’t be able to lift my arms for a few days after this.

Tanya

Ryan

It was good. I go to a CrossFit gym so had to change some of the exercises up. Like anything cable wise.

Jake

I have to wait 10min to grab my phone and write hahahaha

Andres

Janay 

Devlin

It was so hard, at the end of my workout my hand's was shaking

Deepanshu Chaudhary

Great workout…. Did 5 miles this morning. Getting ready for my first Ultra, a 50K.

Wayne

Toni

Steve

Landon

Shelby

Jackson 

I wish that the run had a choice for beginners as well

Peyton

Paying for this program is already worth it. One of the best training days I’ve had in a while. Keep up the great work!

Jacob

Connor

Jesse

Andrew Ochoa

Absolutely killer workout from beginning to end. Super intense, but doable 10 out of 10.

Chris

Jose Meola Reyes

Alejandro

Gabrio Lima

Josh

Youri

Dino

Great work, first day back at full weight training since Ironman

Zack

Jason

It was a great first work out and introduction to the program. I enjoyed it.

Osamudiamien

Joe Jackson Bell

Kyle

Sean

Gassed, but coming back to complete this workout

BrotherBear

Gray Gardner

Sarah

Brayden

Dusty Cox

I think my chest is already sore. Nick, a request. Maybe we can find a core exercise other than hanging leg raises?

Kevin

Hunter

*WORKOUT 1
Easy run - Complete 4 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Chest Strength Training + Core
- Core Superset Circuit
- Dumbbell Press, Chest Fly Superset
- Push Ups
- Incline Barbell Press, Svend Press Superset
- Push Ups
- Floor Press
- Cable Tricep Extensions

4.0 mi Run

Running

Complete 4 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

Core Superset Circuit

Complete 10 reps of dumbbell chest press and move directly into 12 reps of cable chest flys. Rest 60 seconds in between rounds.

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

Dumbbell Press + Chest Fly Superset

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

Complete 8 reps of incline barbell press and move directly into 15 reps of Svend press. Rest 60 seconds in between rounds.

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

Incline Barbell Press + Svend Press Superset

Set dumbbells or barbell so that you can press off of the floor. Lay down and un-rack weight with control. Move bar down until triceps hit the ground and press from a complete stop.

Floor Press

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

W1/D1 Block 1 - Chest Strength, Core + Easy Run

W1/D2 Block 1 - Back Strength + Easy Run

I thought I was in decent shape until I started your workouts

John Lopez

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W2/D3 Block 1 - Lower Body Strength, Core + Track Workout

W2/D4 Block 1 - Upper Body Hypertrophy

The Metcon workouts are a killer every-time😮‍💨🤝🏾

This was extremely hard. Loved the challenge

W2/D5 Block 1 - METCON + Easy Run

Casey Guerrero

Colton

W2/D6 Block 1 - Dedicated mobility

Nice long run 18 km just under 2 hours 💪(happy enough)

Jack

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Great lift! Deadlifts are getting stronger 🤝🏾

W3/D2 Block 1 - Back Strength + Easy Run

W3/D3 Block 1 - Lower Body Strength, Core + Fartlek Run

W3/D4 Block 1 - Upper Body Hypertrophy

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

W3/D6 Block 1 - Dedicated mobility

Jeff

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

W4/D1 Block 1 - Chest Strength, Core + Easy Run

I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Head to modify, back is slight concern toning down strain on lower back, mixing in rehab work

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Jenny

First day mlback after a week off and omg what a killer

W4/D4 Block 1 - Upper Body Hypertrophy

Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

Javier

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

W5/D2 Block 2 - Back Strength + Easy Run

Brutal way to start a Monday but is what it is.

Vlad

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

Colin

W5/D4 Block 2 - Upper Body Hypertrophy

Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

W5/D5 Block 2 - METCON + Easy Run

Michael

W5/D6 Block 2 - Dedicated mobility

Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

W5/D7 Block 2 - Long Run + GO ONE MORE DAILY

Brilliant but great to get back to running to

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Abdulrahman Alhammadi

W6/D2 Block 2 - Back Strength + Easy Run

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Great pump. These are my favorite workouts!

Michael Kraft

W6/D4 Block 2 - Upper Body Hypertrophy

W6/D5 Block 2 - METCON + Easy Run

Ulysses

W6/D6 Block 2 - Dedicated mobility

Rocco

Awesome I did 16 miles and the Go one more

W6/D7 Block 2 - Long Run + GO ONE MORE DAILY

W7/D1 Block 2 - Chest Strength, Core + Easy Run

Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

W7/D3 Block 2 - Lower Body Strength, Core + Fartlek Workout

W7/D4 Block 2 - Upper Body Hypertrophy

Matthew

W7/D5 Block 2 - METCON + Easy Run

W7/D6 Block 2 - Dedicated mobility

Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

W1/D1 Block 1 - Chest Strength, Core + Easy Run

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