Name: Playbook - Nick Bare - W11/D1 Block 3 - Chest Strength, Core + Easy Run
Uploaded: 2023-11-29T11:31:26.541Z
Duration: 60 min
Description: W11/D1 Block 3 - Chest Strength, Core + Easy Run

Wayne

Jack

Karl Johnson

Anonymous

Michael

Ulysses

Those last 100 push ups were burners. I’m soent

Matt

April

Michele Miller

Rocco

Javier

Cable crunches. 4 DB press to 80. DB overhead and 50 push-ups to end. Gassed.

*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 warm up v2
- Dumbbell Chest Press
- Lateral Raise Complex
- Superset 1
     - Cable Tricep Extension
     - Med Ball Push Ups
- Superset 2
     - Barbell Overhead Press
     - Front Plate Raises
Finish with 100 push ups broken up into as many sets as needed.

4.0 mi Jog

Running

Complete 4 round of the following movements: GHD sit ups, L-Sits and Cable Crunches

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

GHD Decline Sit 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

- 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 Warm Up v2

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

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

Complete 3 round of the following: 12 reps of cable tricep extensions directly into 15 sets of medicine ball push ups. Rest 1 minute in between each superset.

- 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

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

Superset 1

Complete the following for 3 rounds: 10 reps of overhead barbell press directly into 15 reps of front plate raises. Rest 1 minute between each round.

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Superset 2

- 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

W11/D1 Block 3 - Chest Strength, Core + Easy Run

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W11/D1 Block 3 - Chest Strength, Core + Easy Run

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