Name: Playbook - Nick Bare - W11/D3 Block 3 - Home training
Uploaded: 2023-07-12T03:07:30.924Z
Duration: 45 min
Description: W11/D3 Block 3 - Home training

Jimmy

Arber

Divan Labuschagne

Bryan Beltran

Joseph Lockhart

- Pullups
- Plank + pushups
- Tricep extensions
- 4 mile run
     * 1 mile warm up, 2 miles at   
     5k pace, 1 mile cool down

- 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
- Complete as many reps as possible for your first set.
- Try and complete 10 to 12 reps (or as many reps as possible) for the remaining sets

Pull Ups

- Start in a plank position
- Extend one arm followed by your opposite arm
- Keep your body tight as you go up to a pushup position
- Perform a pushup
- Come down to a plank position

Plank To Push Up

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

1.0 mi Jog

2.0 mi Run

Running

W11/D3 Block 3 - Home training

Could work, app is a little glitchy and did not save progress as I was working through it

Preston

Brian

W1/D1 Block 1 - Home training

Amazingggg work out i had to modify the hanging leg raises with on the floor leg raises but i did add a set and did 25 reps instead of 20

Elvis Vincenti

Started with 300 squats unbroken. Made the workout even harder 🙃

Stretched for time so (25:30) was a good sweat legs are fried.

W1/D2 Block 1 - Home training

Had to modify the hell out of it, but got through it 😅

It was really Hard. I need to improve my upper body and legs so i can run faster.My goal is running the NYC Marathon in less than 4 hours

Gabriel Acosta

Subbed dips for tricep extension cause no equipment. Ended up with a 9km. Good hustle.

Jamie

W1/D3 Block 1 - Home training

Ehsan

Joseph

I've done everything except the core puls up, my core was sore, but im going to do it tomorrow

W1/D4 Block 1 - Home training

6 miles 59:42, 9:54 split. I was over a 10:00 split the last mile…. I wouldn’t accept anything less than 10

Zachary Mayo

W1/D5 Block 1 - Home training

Clayton

Had to cut push-ups in half. Upper body not quite there yet. Great workout!

Kyle

W2/D1 Block 1 - Home training

Tomas

My abs are destroyed. Couldn't do pulse up, i replaced them with another abs exercise easier.

BigHig

W2/D2 Block 1 - Home training

Five (5) sets in 44:44. Substituted the pull ups for inverted row (variation) and added ten (10) push-ups after the pulse ups.

Jacob

Thomas

Zach

W2/D3 Block 1 Home training

W2/D4 Block 1 - Home training

Eric Anthony Hermosillo

Vince

W2/D5 Block 1 - Home training

W3/D1 Block 1 - Home training

W3/D2 Block 1 - Home training

Corey Carver

Andrew Hartman

W3/D3 Block 1 - Home training

Jason

W3/D4 Block 1 - Home training

After the sprints it took me half the cool down to get rid of the feeling to just give up

Love it. 10 out of 10 will do it again. 🏃🏼

Morgan

W3/D5 Block 1 - Home training

yangBAE

W4/D1 Block 1 - Home training

Ok!?!?! That was harddddd!!!!!!!! stop it!!!!! I did it!!!!!!

Jenna💕

W4/D2 Block 1 - Home training

Nick

Jack

W4/D3 Block 1 - Home training

15rds in 50min...did as amrap after failed first 2min

W4/D4 Block 1 - Home training

Only got 5 miles in today as shins were getting sore. 
5 miles 42:58 time

6 miles under 10 min pace, 100 degrees out with a few hundred feet of elevation with a mix of trails and pavement. Let’s go!! Huge improvement from day 3 when it took me an hour to do 4 miles. Still learning to regulate HR but we getting there!

Maxfield

11 miles with 3,200 feet of gain in
the first 5 miles #goonemore

Aaron

W4/D5 Block 1 - Home training

52:45 with a 16 pound vest. Beat my original time by 20 minutes, but that time I had no vest. Last mile was in a hail storm, so you could say it was a fitting end. G1M!

W5/D1 Block 2 - Home training

Wish there were videos of each type of stretch/roll. YouTube is crazy when trying to find certain stretches. Overall felt good

Florian

W5/D2 Block 2 - Home training

W5/D3 Block 2 - Home training

Kevin

Emily

W5/D4 Block 2 - Home training

New personal best! 6:55!!! Let’s goooooo!

W5/D5 Block 2 - Home training

Good quick workout. Got the blood flowing

W6/D1 Block 2 - Home training

Nicholas

Ugh….took a week off after a 13.1….that is not advisable! G1M

Brent

Slacking hard this week. That sucked. Last round gassed me. Getting better at L sit though!

W6/D2 Block 2 - Home training

Brandon Ferguson

W6/D3 Block 2 - Home training

W6/D4 Block 2 - Home training

1:03:40…felt amazing! 6:27 was my best pace

Curt

My shin splints are very real, especially in my right leg. Think it’s time for some mobility, stretching, and some new running shoes. Hot damn, this workout was a beast.

Kevin Segerstrom

W6/D5 Block 2 - Home training

W7/D1 Block 2 - Home training

W7/D2 Block 2 - Home training

Cian

W7/D3 Block 2 - Home training

2nd time through the home workout and I’m pretty sure this one has changed! I don’t think pull-ups were in it the first time. Either way, it was awesome!!!

Jordan

W7/D4 Block 2 - Home training

Can’t believe I did it. That five minutes of all out running was something. Definitely boosted my confidence!

W7/D5 Block 2 - Home training

W8/D1 Block 2 - Home training

I always read some of these and think it’s going to be relatively easy. Then it’s not lol

What a baller workout, love it. The pump you have during your cool down mile is pretty ridiculous, lol.

W8/D2 Block 2 - Home training

Brandon

W8/D3 Block 2 - Home training

W8/D4 Block 2 - Home training

Raining and windy as hell but got it done! Felt great!

Couldn’t run because of achilles injury. Walked instead.

W8/D5 Block 2 - Home training

Chris Ray

W9/D1 Block 3 - Home training

W9/D2 Block 3 - Home training

Felt good! Going to take a rest day tomorrow and destroy the 5k Friday 💪🏼

When you forget to press the start button after a mile and a half. I guess go one more lol

W9/D3 Block 3 - Home training (shake out)

Not quite my PR. Close though. Had to stop for traffic. Heat made it tougher to push through

Danny

W9/D4 Block 3 - Home training (5k time trial)

Those last two really hurt. 13 in just under 40 minutes

W9/D5 Block 3 - Home training

Brutal…tough…5k 24:44. Faster than last weeks lol legs were shot the last 2 mile runs but pushed through. Definitely a confidence booster

W10/D1 Block 3 - Home training

Shew. Had to finish last set. 41:41. 12 rounds according to my watch.

W10/D2 Block 3 - Home training

This is my ghost.  I’m dead. That was killer G1M baby.

W10/D3 Block 3 - Home training

14 rounds of G1M goodness….aim just here for Jimmy’s comments 🙃

The last video in this workout doesn’t match the instructions on the instruction page. Body weight squats. Cheers.

W11/D3 Block 3 - Home training

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