Name: Playbook - Nick Bare - W1/D2 Block 1 - Easy Run + Back Strength
Uploaded: 2023-11-29T11:31:25.894Z
Duration: 60 min
Description: W1/D2 Block 1 - Easy Run + Back Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Ivan

Roger Snow

I will have plenty of time to sleep when I am dead.

Luke Roberts

Dane

Nice workout. Superset Pullups and chinups was a nice pump

Casey Guerrero

Tyler

Doing abs post run is so cruel and unusual

emily

Felt way better this morning than yesterday afternoon. I took a clif gel 30 min prior to my lifting, drank preworkout during my lift, then another clif gel before my run. Amazing difference!

Brian Leigh

rickson 

Keanu

Great workout. Missed the run this morning though due to work travel

Jake

Good seven miles. Had a rough time on the pull-ups and chin-ups

Matthew

Sean McSpirit

Jesus De La Vega

Patrick

Run and strength session went smoothly. Dialing in on nutrition and post workout stretches to ensure maximum recovery for tmrw. Had to use a separate app to track my runs because of the previously mentioned issue with the app not being able to track it properly.

Agha Arsallah

Benjamin

Mikey Hyatt

Kenton

Great mix up to my usual back workout. Beginning with supers of pulls and chins is awesome

Twain

As a beginner with some experience with both cardio and strength training. This exercise blocks are killer! A great combination of both. Keep it up. Just one more!

Nick

Excellent workout. Would love some T-bar rows in there too!

Kazmere

Alex

Rohan

Timothy

Garth

Angel

Johnny

Blake

After having some obstacles get in the way this week we were able to knock out a great workout!

Christopher

Richard

Gym workouts are my style for sure, What a pump! Leaves legs fresh enough to keep running. Also appreciate the beginner running options, at 6’5” 275lbs I am not a fast individual…yet

Matt

Alternatives for pull-ups and chin-ups would be great

Carmine

Too much running = lost a lot of strength. Looking forward to finding a better balance with this program.

Michael Mendoza

Didn’t get to run due to time constraints, but got a great pump💪🏼

Buzzlight2

I feel stretching at the end of each workout should be included

João

Alan

Had to do the 25 min run due to time to workout today. But hard workout overall

Enjoyable workout. Trying to do chin-ups after pull-ups until failure seems silly but 1 extra is better than 0 😅

Carson

Parker

Javier

Rick

*WORKOUT 1
Cardio - beginner
Easy run - Complete 25 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 7 miles at an easy pace (RPE 3-4) (Zone 2-3)

**Refer to the MAF 180 Formula within "insights" of the app.

*WORKOUT 2
Back Strength Training
- Core Circuit
- Pull Up + Chin Up Superset
- Pendlay Rows
- Dumbbell Row + Lat Pull Down Superset
- Cable Pull Downs
- Hammer Curls

7.0 mi Jog

Running

Complete the following exercises for 3 rounds.

- 20 pulse ups
- L-sit to failure 
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

- 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

Core Circuit

Complete as many reps as possible (AMRAP) of pull ups, rest 30 seconds, and complete as many reps as possible (AMRAP) of chin ups. Rest 90 seconds in between each superset.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Pull Up + Chin Up Superset

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

Complete 10 reps (each arm) of dumbbell rows and then move directly into 12 reps of lat pull downs before resting for 90 seconds.

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Dumbbell Row + Lat Pull Down Superset

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

W1/D2 Block 1 - Easy Run + Back Strength

Danny

Footballhead44!

I hurt my achilles on the run but that wasn’t stopping me from this killer workout ‼️

W1/D1 Block 1 - Easy Run + Chest Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

W2/D1 Block 1 - Easy Run + Chest Strength

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W1/D2 Block 1 - Easy Run + Back Strength

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