Name: Playbook - Nick Bare - W11/D2 Block 3 - Pull strength
Uploaded: 2023-11-29T11:31:26.654Z
Duration: 60 min
Description: W11/D2 Block 3 - Pull strength

Ryan

rickson 

Chad

Cris

Jason

Sarah

Damian

BrotherBear

Wayne

No wonder my back looks 🔥 we do at least 200 pull-ups every week 😂

Alexandra Casi

Getting better and better at 100 pull ups at a time. Still doing sets of 5 with short rest for best performance

Gabe

Running could of been faster but the rest moved well 💪🏻

Dominic Walton

Ollie

Luke

Todd

Taylor Young

Michael

Cody

Josh

Kendall

Michael Rossi

Mike Zocco

Matt

Rocco

James Murray

Ethan

Maris

Smith machine deadlift. Finished at 285. Had more in me. 50 pull-ups.

The pull ups were a bitch but arms / back feeling big! Badass workout

Cooper

Caleb Winebrenner

*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 
- Pullups
- Low cable row
- 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 (85% of one rep max)

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

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

-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

W11/D2 Block 3 - Pull strength

Paulina

Nathan

It was a really great day 1 workout challenging

Tank

W1/D1 Block 1 - Push strength

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

Keith

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

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

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.

W11/D2 Block 3 - Pull strength

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