Name: Playbook - Nick Bare - W12/D2 Block 3 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.586Z
Duration: 60 min
Description: W12/D2 Block 3 - Back Strength + Easy Run

Jack

Lucas

Karl Johnson

Michael

Matt

Mario

Michele Miller

Rocco

No KB swings or preachers. Back and biceps felt strong.

No KB or preacher. Finished at 225 for deadlifts. 38 pull-ups.

32 pull-ups. No preachers or cable pull down. 225 on dead’s.

*WORKOUT 1
Easy Run - Complete 5 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Back Strength Training 
- Pull Ups
- Barbell Deadlifts
- Back Superset 1
- Back Superset 2
- Bicep Superset

5.0 mi Jog

Running

- 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 (80% of 1 rep max)

Complete 4 rounds of the following: 20 reps of kettlebell swings with a weight that can be completed with proper form and move directly into 10 cable pull downs. Rest 1 minute in between each set.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

Back Superset 1

Complete 3 rounds of the following: 10 reps (each arm) of dumbbell rows and move directly into 12 reps of lat pull downs.

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Back Superset 2

- 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

Bicep Superset

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9:56
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Option for editing or substituting exercise

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