Name: Playbook - Nick Bare - W12/D3 Block 3 - Tempo Workout + Lower Body Strength
Uploaded: 2023-11-29T11:31:26.685Z
Duration: 75 min
Description: W12/D3 Block 3 - Tempo Workout + Lower Body Strength

Eli Slipper

Buzzlight2

Jack

Anonymous

Taylor Young

Matt

*WORKOUT 1
Cardio - beginner

- 1 mile warm up
- 3 x 1 mile tempo (RPE 8), with 2 minute easy jog in between
- 1 mile cool down

Cardio - intermediate/advanced
- 1 mile warm up
- 4 x 1.5 mile tempo (RPE 8), with 2 minute easy jog in between 
- 1 mile cool down

*WORKOUT 2
Lower Body Strength Training
- Leg Extensions + Leg Curls Superset
- Barbell Squats
- Walking Barbell Lunges
- Cable Pull Throughs

1.0 mi Jog

1.5 mi Run

0.2 mi Jog

Running

Complete 12 reps of leg extensions and move directly into 10 reps of leg curls. Rest 60 seconds in between sets.

- Extend your legs without raising your hips off the bench
- Engage your quads as you go up
- Come down in a controlled motion

Leg Extensions

- By using a leg curl machine, either start in the seated or prone position.
- Focus on keeping your core tight and maintain position throughout entire movement.
- Drive through your heels and bring feet to as close to your butt as possible and hold for 2 seconds.

Leg curls

Leg Extension + Leg Curl Superset

- Grasp the bar firmly with your hands at a comfortable width
- Your feet should be shoulder width apart, with your toes pointing slightly outwards 
- Break first with your hips as you squat directly downwards
- Drive through the floor as you thrust your hips forward towards the top

Barbell Squat

- Step forward
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg to come up engaging quads and glutes
-  Keep your chest up and core engaged throughout the movement

Walking Barbell Lunge

This exercise is to target the glutes and hamstrings. Start by walking the rope cable attachment out. Keep your back straight and pull the rope through your legs until standing up straight and holding tension for 2-3 seconds with your glutes.

Cable Pull Throughs

W12/D3 Block 3 - Tempo Workout + Lower Body Strength

Noah

Ivan

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

Casey Guerrero

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Brian Leigh

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

Jake

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W2/D3 Block 1 - 800 Meter Repeats + Bodyweight Strength

Very nice leg day, felt stronger. Pr in some excercises.

Alistair

W2/D4 Block 1 - Lower Body Strength

W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength

11 mile long run
1:27:30
Average pace 7:57
Lots of stomach issues tonight 
Had to do long run Thursday after Wednesdays track workout.

Mikey Hyatt

Jose

W2/D6 Block 1 - Long Run

Dane

Joey

W2/D7 Block 1 - OFF/RECOVERY

Nasty pump. Triceps were destroyed by the end.

Great pump. 38 minutes, no abs nor cardio no arms

Maghee

W3/D1 Block 1 - Easy Run + Chest Strength

Brutal workout. Back and forearms were pumped

Sody

W3/D2 Block 1 - Easy Run + Back Strength

1 miles repeats hit different. Definitely need to pace better!

Best mile repeats ever. It's all coming together

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Nasty leg day. Haven't done a heavy 3x3 squat in a while.

Timothy

W3/D4 Block 1 - Lower Body Strength

Got the run in, but didn’t get the shoulders and arms in. 🤦🏼‍♂️

W3/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

11.50 miles 
7:48 average 

Had to cut slightly short

W3/D6 Block 1 - Long Run

Fotios

Frederick Giroux

W3/D7 Block 1 - OFF/RECOVERY

Benjamin

W4/D1 Block 1 - Easy Run + Chest Strength

W4/D2 Block 1 - Easy Run + Back Strength

Changed the tempo run. 1 mile jog warmup, 1/4 mile run + 3/4 mile jog x 3

One day I’ll feel up to doing the full push ups and pulls 😅

Laryn Welch

Callum

W4/D3 Block 1 - Tempo Run + Bodyweight Strength

Nice leg day, felt stronger. Heavier on squat

W4/D4 Block 1 - Lower Body Strength

Ricky

Had to poop halfway through my run 🤣🤦🏻‍♂️

W4/D5 Block 1 - Easy Run + Shoulders/Arms Strength

SLOW steady state running has greatly improved over these four weeks

Still going hard on my vacation!!
#canthurtme

W4/D6 Block 1 - Long Run

Cameron

Alex

W4/D7 Block 1 - OFF/RECOVERY

6 miles, 7:40/mile
Substituted split squats for barbell squats

Connor

W5/D1 Block 2 - Easy Run + Lower Strength

In Mexico for vacation and still got it done 👌

Great workout but . . .  The bench press was a bit unrealistic. Can anyone do 85% of max 5x5 with 45 seconds rest?!  Especially after the push ups

Kevin

W5/D2 Block 2 - Easy Run + Push Strength

Altered the run:
3min jog, 7min run x 4
5min jog
45 min, 4.46 miles (treadmill)

9.5 miles
Warm up 2 miles 8:20 pace 
3x10 min tempo 7:00 pace
3 min jog in between 8:20
Cool down 2 miles 8:20

W5/D3 Block 2 - Tempo Run + Bodyweight

W5/D4 Block 2 - Pull Strength

Did 7 miles east run on pull day average pace 8:20

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

W5/D6 Block 2 - Long Run

Seiji

Force to a bit of uphill sprinting at work, so now time to relax.

Ryan

W5/D7 Block 2 - OFF/RECOVERY

W6/D1 Block 2 - Easy Run + Lower Strength

Tyler

W6/D2 Block 2 - Easy Run + Push Strength

I always enjoy these days. Just grind it out.

Justin

W6/D3 Block 2 - Tempo Workout + Bodyweight

W6/D4 Block 2 - Pull Strength

W6/D5 Block 2 - Easy Run + Upper Body Hypertrophy

I repeated this week because I was under the weather a few days last week but felt stronger than ever today on the run. Did 11 miles #GOM

Erin

Clay

W6/D6 Block 2 - Long Run

Nate

W6/D7 Block 2 - OFF/RECOVERY

W7/D1 Block 2 - Easy Run + Lower Strength

W7/D2 Block 2 - Push Strength

Michael

Total accountability here boys. I sandbagged this all. Couldn’t finish all because of my own personal lack of discipline lately. I will be better

Taylor

Luke

W7/D3 Block 2 - Track Workout + Bodyweight

W7/D4 Block 2 - Pull Strength

Ladies and gentleman, please remove your hats and join me for a rousing chorus of “I’m Too Sexy For My Shirt.” Ready…and go

W12/D3 Block 3 - Tempo Workout + Lower Body Strength

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