Name: Playbook - Nick Bare - W11/D7 Block 3 - Metcon Sunday
Uploaded: 2023-11-29T11:31:26.679Z
Duration: 40 min
Description: W11/D7 Block 3 - Metcon Sunday

Workout looks easy on paper, but it definitely isn’t 😮‍💨🤝🏾

Ryan

Chad

Cris

So tough but I liiiiiike it ❤️‍🔥❤️‍🔥❤️‍🔥✌🏼

Sarah

Damian

Kelly

Wayne

Michael Kraft

Had a 5k race in the morning and then just did the rest after instead of before!

Alexandra Casi

Jack

Had to do 185 on bench. I’m not strong enough for 225. Got it done in 39 mins. 3.2 miles in 26 mins

Jimmy

Andrew

Awesome, tough stuff. 225 bench was the hardest. Had to do women's weight last 19reps

Casey Guerrero

Haven’t been on schedule so didn’t bench as much

Bobby Trickett

Shaheen Shaheen

Austin

Maris

David McCauley

Cooper

Mark

Corey

*METCON SUNDAY 3

The 300 workout for time:

- 50 pull ups
- 50 deadlifts
- 50 handstand push ups
- 50 Bodyweight jump squats 
- 50 bench press 
- 5k (3.2 miles) run

* Men = 225 pound deadlift/bench 
* Female = 135 pound deadlift/bench

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

Deadlifts

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

- 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

The 300 workout

W11/D7 Block 3 - Metcon Sunday

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

W1/D2 Block 1 - Pull strength

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!

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.

W11/D7 Block 3 - Metcon Sunday

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