Name: Playbook - Nick Bare - W11/D1 Block 3 - Push strength
Uploaded: 2023-11-29T11:31:26.649Z
Duration: 60 min
Description: W11/D1 Block 3 - Push strength

Chad

Did a 3.5m ruck instead of the run. Still brutal

Cris

Sarah

Wayne

Michael Kraft

Love the amount of pushups and pull-ups in this program 💪🏼

Alexandra Casi

Dominic Walton

Lucas

Kevin Kain

Killer. My chest will be nothing tomorrow.

Pedro

6.1 miles 8:46 Avg pace and nasty workout right after! Let’s fucking go. Last two weeks! Feeling great

Jimmy

Luke

Down to 190 lbs running sub 8 minute miles!!! Appreciate this program.

Taylor Young

Colton

Michael

Dylan

Cody

Great low reps high weight to body weight is a mix that works glad I found this workout

Eric

Michael Rossi

Adam

Matt

Noah Seely

Jose

Rocco

Will

Garrick

Would love a triathlon training plan on here!

Zane

Adan

Maris

Jenny Westphal

Caleb Winebrenner

Wouldn’t mind a little more shoulder volume

Zach Landing

185/185/185/195 on bench press. Felt strong today! Quick recovery.

*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
- Palloff Press
- Planks
- Bench press
- Push ups
- SUPERSET
     - Tricep push downs
     - Diamond push ups
- Lateral Raise Complex

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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Palloff Press

- Keep your core engaged and your back straight

Plank

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (85% of one rep max)

* Complete 100 reps and break up into as many sets as necessary 
- 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

Each superset starts with completing 10-12 tricep push downs and then moving directly into diamond push ups for 10-12 reps (or as many reps as possible). Rest 90 seconds 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 a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Superset

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

Lateral Raise Complex

W11/D1 Block 3 - Push strength

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Tank

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

Josh

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!

W11/D1 Block 3 - Push strength

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