Name: Playbook - Nick Bare - W2/D2 - Easy Run + Pull Workout
Uploaded: 2023-07-12T03:07:30.365Z
Duration: 60 min
Description: W2/D2 - Easy Run + Pull Workout

oscar vasquez

Good back workout ended with a 2 mile run

Taylor Young

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

Chris

Jolbb

Casey Guerrero

Jessie Allen

Alexander

Lindsay

Matt

Robert

Jack

Ignacio Rojo

Hamdy

Very tiring I had to cut the workout a bit short today .

Carson

For a beginner to moderate athlete, the excessive amount of pull ups are very tough. Maybe some alternatives to pull ups

Brandon

Leonard

Aaliyah

Kyle Land

Abraham

Great workout getting used to running now

Karl Ken

Great training session! Hard but EMBRACING THE SUCK 💪🏻

Alvaro

I can’t do a pull-up so tnis workout was hard for me and I had to modify a lot

Garrett

Kyle Hall

Jared Payton

Zachary

Richard

Great workout maybe a finisher at the end of each one to make it more of a killer

Kyle

Jonathan

Vincent

Jacob Forrest

Joey Valenzuela

This training has been the answer for me. I have been bouncing between training programa for YEARS tryinf to find the right one to prepare me for Navy SPECWAR. The running and lifting is the best of both worlds and couldnt ask for a better routine. Puts me to the test!

Tristan Armenta

Laura

Wish you had a way to track your progression in here.

Collin

Luka Rodrigues

feels great to be getting back into the swing of it

Kayden

Nick Haight

Mark

Clay

Ryan

Jeremy

AM:
- My Training: 8 mile aerobic run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 5 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
Pull Workout

- Pull Up Superset
- Deadlifts
- Kettlebell Swing/Back Hyperextension Superset
- Cable Pull Down
- Bicep Superset

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up Superset

* Change the weight based off the recommend reps to compete each set at an RPE 9: “RPE” is rate of perceived exertion. Choose a weight that you could complete the recommended reps with 1 rep left in the tank.
- 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

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

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

Complete 15 reps on preacher curls and move into chin ups for as many reps as possible (AMRAP).

- 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

- 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

Bicep Superset

W2/D2 - Easy Run + Pull Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

W1/D7 - OFF/Active Recovery

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

W2/D1 - Easy Run + Push/Core Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W2/D2 - Easy Run + Pull Workout

Community

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