Name: Playbook - Nick Bare - W2/D2 Block 1 - Easy Run + Back Strength
Uploaded: 2023-11-29T11:31:26.289Z
Duration: 60 min
Description: W2/D2 Block 1 - Easy Run + Back Strength

Did bench instead of dead’s. Legs were fried

Sean

Nasty back day, the little changes made a difference

Casey Guerrero

Jake

Matthew

Glen Johnson

Eli Slipper

Running:
Total Time: 01:06:24
Avg pace: 6:52/km
MAF 180: 244
Avg bpm: 135

Agha Arsallah

Please provide alternative exercises for the machine-based ones! Great workout.

Alistair

Mikey Hyatt

Sutton

Jack

Training rarely seems to get mundane. Always a great mix of body weight and weights

Corey

Nicolas

Jordon

3 minutes of deadlifts… tough but so good

Ulysses

Good workout, pull up / chin up super set is challenging for sure

Kevin

Jessie Allen

Juan Angel

Couldn’t hit the final two dead lift sets.

Cole

Ryan

Put in some handstands and abductors 🔥

Seiji

Joey

Noah Latshaw

Hey could you into detail about the deadlifts sets and reps plz

Fesili

Oscar

Those KB swings and Hyperextensions 💪🏼

Shane

Venera

Michael

Garrett

Loved it, was in a time crunch and had to superset some things. Great pump

Taylor

Anna Dager

Roderic

Andrew

Week 2 and still suck at L sits. But this workout was brutal. Love the deadlifts.

Brock

John Lanier

Andy

Those kettlebell swings post deads 😮‍💨😪

Matt

Carlos

Woof. I’m going to have to eat big tonight

Got rushed out had to crank the last of it.

Alex Kendall

Great lift for sure!! 90% 1RM for 3 minutes was not a thing for me personally I can only pull my 90% for about 5-7 reps what do you think?

Anthony

This one was very tough for me and I couldn’t do most of the exercises. Like the deadlifts, pull-ups but that’s something that can improve in time! 
But I did focus more on those back muscles and core work! Looking forward to a new day tomorrow.

Eric

Miguel

Devin Maxwell

Cade

Justin

Stanley Volansky

*WORKOUT 1
Cardio - beginner
Easy run - Complete 25 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 6 miles at an easy pace (RPE 3-4) (Zone 2-3)

**Refer to the MAF 180 Formula within "insights" of the app.

*WORKOUT 2
Back Strength Training
- Core Circuit
- Pull Up + Chin Up Superset
- Deadlifts
- Kettlebell Swings + Hyperextensions 
- Facepulls
- Preacher Curl

6.0 mi Jog

Running

Complete the following exercises for 3 rounds.

- 20 pulse ups
- L-sit to failure 
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

- 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

Core Circuit

Complete as many reps as possible (AMRAP) of pull ups, rest 30 seconds, and complete as many reps as possible (AMRAP) of chin ups. Rest 90 seconds in between each superset.

- 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

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Pull Up + Chin Up Superset

- 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 (75% of 1 rep max)

Deadlifts (90% of 1 rep max)

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-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

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

Kettlebell Swing/Back Hyperextension Superset

-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

- 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

W2/D2 Block 1 - Easy Run + Back 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

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

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

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

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

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

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

W2/D1 Block 1 - Easy Run + Chest 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/D2 Block 1 - Easy Run + Back Strength

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