Name: Playbook - Nick Bare - W2/D2 Block 1 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.148Z
Duration: 60 min
Description: W2/D2 Block 1 - Back Strength + Easy Run

Eli Slipper

Andres

Sarah

Steve

Whent good got some tips from a bodybuilder for better technique 💪

Colin

BrotherBear

I couldn’t do the pull-ups to finish because the machine was taken out when I tried to do them without any support, I got two done

David

Andrew Ochoa

Zack

Juliana

Wayne

Jack

Richard cook

Thomas

Isaac

Great training session. I am loving this program so far

Taylor Young

Johnny

Jeff T 

Gage

Good stuff. Mentally challenging when you run and then lift.

Regan

Karl Johnson

It was great! Especially the dead lifts and face pulls

Nathan

Veselko

Did the full workout but did not have time to complete the run:(

Jared

It was good start to a quick 20 k bike ride with my son.  Question... ever thought about changing these workouts to add a hero workout once a week like the Murph or Tadpole to add a twist? Just a thought.  I am going to continue ue this as it provides a good structure and add 1 of 4 of my favorite hero workouts in the week schedule.  Have a good day ! Pro Patria!! 

Jody

Jody

Seiji

Casey Guerrero

Tony

Colton

Michael

Mike Greeley

Tough. Should it be harder to keep the maff method as you go longer? I’m finding it hard to allow down for my heart rate.

April

Justin

Clay

Sean Carter

Loretta

Josh

Luke Roberts

Kerwin

Chuy

Becky

What if you can't yet do pull ups to that extent?

Andrew Lee

Biggie Chungus 

Nainoa

Jean Paul

Matt

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

*WORKOUT 2
Back Strength Training
- Pull Up Ladder
- Deadlifts
- Pendlay Row + Cable Pulldown Superset
- Rear Delt Fly + Face Pull Superset
- Hammer Curls
- Pull ups
- Kettlebell swings

5.0 mi Run

Running

* Rest as little as possible in between sets.
- 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 12 reps of Pendlay rows and move directly into 12 reps of cable pull downs. Rest 60 seconds in between rounds.

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

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

Pendlay Row + Cable Pulldown Superset

Complete 12 reps of rear delt flys and move directly into 15 reps of face pulls. Rest 60 seconds in between rounds.

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

-Sit in front of a cable with a high attachment.
-Grab attachment and pull it towards your face keeping your elbows high and to your sides.
-Release and repeat

Face pull

Rear Delt Fly + Face Pull Superset

- 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

- 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

-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

W2/D2 Block 1 - Back Strength + 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

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

Ryan

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

Was a rainy day but grind through it 💪👊

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

W2/D1 Block 1 - Chest Strength, Core + 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 ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

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

Dino

W3/D6 Block 1 - Dedicated mobility

Jacob

Jeff

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

Head to modify, back is slight concern toning down strain on lower back, mixing in rehab work

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

Javier

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

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!

Michael Kraft

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

Ulysses

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/D2 Block 1 - Back Strength + Easy Run

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