Name: Playbook - Nick Bare - W2/D1 Block 1 - Chest Strength, Core + Easy Run
Uploaded: 2023-11-29T11:31:26.142Z
Duration: 60 min
Description: W2/D1 Block 1 - Chest Strength, Core + Easy Run

Eli Slipper

Ryan

Sarah

Chad

Steve

Colin

Loving the pain cave;

embrace the suck 😝🤙🏽

BrotherBear

amazing pump great workout loved it. Cora is on fire.

Chris

Andrew Ochoa

Dino

Wayne

Jack

These chest workouts are my favorite. Quite a pump.

Michael Kraft

Lucas

Jeff

Meghan

Jeff T 

Nate

Javier

Karl Johnson

Mark

Richard Munoz

Casey Guerrero

Bryan Rerko

Anonymous

Did the run after the lift it was rough with a chest pump 😂

Andy

Colton

Killer on the Chest and Abs love it💪🏻🔥

Aidan Gauna

Rhys

Brandon

Very good balance workout and humbling lol

Elliott

Cory Quiamzon

Kylen Lanham

Couldn’t even lift my phone to type this message lol

Griffin

Legs felt like bricks 😫 today on the run

Thank you for the inspiration! #PR2022!! #G1M

Ulysses

Randy Heldreth

Alex

Clay

Andrew Lee

Josh Huskey

Pat Viles

Nainoa

Bobby Trickett

Hasan Muwakkil

Didn't have the equipment needed so had to scale down

Marcus

Jonathan

Matt

*WORKOUT 1
Easy run - Complete 4 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Chest Strength Training + Core
- Core Superset Circuit
- Dumbbell Press, Chest Fly Superset
- Push Ups
- Incline Barbell Press, Svend Press Superset
- Push Ups
- Floor Press
- Cable Tricep Extensions

4.0 mi Run

Running

Complete 4 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- 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

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- 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)

Core Superset Circuit

Complete 10 reps of dumbbell chest press and move directly into 12 reps of cable chest flys. Rest 60 seconds in between rounds.

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

Dumbbell Press + Chest Fly Superset

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

Complete 8 reps of incline barbell press and move directly into 15 reps of Svend press. Rest 60 seconds in between rounds.

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

Incline Barbell Press + Svend Press Superset

Set dumbbells or barbell so that you can press off of the floor. Lay down and un-rack weight with control. Move bar down until triceps hit the ground and press from a complete stop.

Floor Press

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

W2/D1 Block 1 - Chest Strength, Core + Easy Run

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

W1/D1 Block 1 - Chest Strength, Core + Easy Run

Marques Forbes

W1/D2 Block 1 - Back Strength + Easy Run

I thought I was in decent shape until I started your workouts

John Lopez

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Andres

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W2/D3 Block 1 - Lower Body Strength, Core + Track Workout

W2/D4 Block 1 - Upper Body Hypertrophy

The Metcon workouts are a killer every-time😮‍💨🤝🏾

W2/D5 Block 1 - METCON + Easy Run

W2/D6 Block 1 - Dedicated mobility

Nice long run 18 km just under 2 hours 💪(happy enough)

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Great lift! Deadlifts are getting stronger 🤝🏾

W3/D2 Block 1 - Back Strength + Easy Run

W3/D3 Block 1 - Lower Body Strength, Core + Fartlek Run

Toni

W3/D4 Block 1 - Upper Body Hypertrophy

Did power cleans and jerk instead of bench. 

Weight was 185. 

30:26 🤮🤮

Jake

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

W3/D6 Block 1 - Dedicated mobility

Jacob

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

W4/D1 Block 1 - Chest Strength, Core + Easy Run

I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Youri

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Jenny

First day mlback after a week off and omg what a killer

W4/D4 Block 1 - Upper Body Hypertrophy

Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

W5/D2 Block 2 - Back Strength + Easy Run

Brutal way to start a Monday but is what it is.

Vlad

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

W5/D4 Block 2 - Upper Body Hypertrophy

Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

W5/D5 Block 2 - METCON + Easy Run

Michael

W5/D6 Block 2 - Dedicated mobility

Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

W5/D7 Block 2 - Long Run + GO ONE MORE DAILY

Brilliant but great to get back to running to

Kevin

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Abdulrahman Alhammadi

W6/D2 Block 2 - Back Strength + Easy Run

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Great pump. These are my favorite workouts!

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

W6/D6 Block 2 - Dedicated mobility

Rocco

Awesome I did 16 miles and the Go one more

W6/D7 Block 2 - Long Run + GO ONE MORE DAILY

W7/D1 Block 2 - Chest Strength, Core + Easy Run

Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

W7/D3 Block 2 - Lower Body Strength, Core + Fartlek Workout

W7/D4 Block 2 - Upper Body Hypertrophy

Matthew

W7/D5 Block 2 - METCON + Easy Run

W7/D6 Block 2 - Dedicated mobility

Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

W2/D1 Block 1 - Chest Strength, Core + Easy Run

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