Name: Playbook - Nick Bare - W10/D2 Block 3 - Pull strength
Uploaded: 2023-11-29T11:31:26.619Z
Duration: 60 min
Description: W10/D2 Block 3 - Pull strength

Deadlifts were the hardest 10x10’s in this program.

Ryan

Gabriel

Don’t stop…pulling! Hold on to that feeling!!!

Jason

Chad

Skipped running 😤 totally exhausted 😭😭😭 can’t breathe literally 😞😞😞😶‍🌫️

Sarah

Hell yeah ! That hurt ! ❤️💙🤙🏽

BrotherBear

Wayne

Alex

Kylie

Tough after a 5k this morning! 10x10 deads 🍑

Alexandra Casi

Dominic Walton

David

Dr Felipe

Jack

Luke

Todd

Colton

Michael

Marc

Pete

Jake

Mitch Stubbings

Michael Rossi

Aaron

Workout is slightly too long because gyms still opening late...when I can be in there at 5am I can do all

Bobby Trickett

Matt

Jonathan Harris

Jordan

Pull ups and rows were almost impossible after 10 x 10 deadlifts at 70% 1RM

Brooks

Rocco

10x10 deadlift at 70% of 1RM? Feels way too heavy

Jesper

Alec

Ethan

Is it 10-12 combined reps on hammer curls or 10-12 per arm?

Logan Yarbrough

Progressively gets more challenging. But I feel stronger than ever. I’m on week 9, and I can say that, this is hands down the best program for performance athletes 💪🏻💪🏻💪🏻

Shaheen Shaheen

David McCauley

kalani

Maris

The 10x10 on deadlifts kicked my ass, never done that much volume but it was good.

Gabe

Alway challenging but love every second of it

Loretta

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

Cardio - intermediate/advanced
Easy run - Complete 6 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Cable crunches
- Core pulse ups
- Deadlifts (10 x 10)
- Pullups
- Pendlay row
- Superset
     - Preacher curls
     - Hammer curls

6.0 mi Jog

Running

- 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

- 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)

- 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

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the bar up keeping your body tight
- Engage your hamstrings as you go up
- Reach full extension

Deadlifts (70% of one rep max)

- 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

-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 with your back maintaining a straight posture.
-Lower the bar back to the ground.
-Repeat

Pendlay row

Complete 10-12 reps of preacher curls and move directly into 10-12 reps of hammer curls with dumbbells.

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- 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

Superset

W10/D2 Block 3 - Pull strength

Couldn’t finish but I will try tomorrow

Jose

Keith

Tucker

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

Great pump. Deadlifts are hard after running

Josh

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Andrew

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W10/D2 Block 3 - Pull strength

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