Name: Playbook - Nick Bare - W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength
Uploaded: 2023-11-29T11:31:26.307Z
Duration: 60 min
Description: W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Roger Snow

Casey Guerrero

Matthew

Eli Slipper

Maghee

Jack

Buzzlight2

Kristian

Shoulders are crushed and the arm finishers are great! Wish I could input weights

Kevin

Brendon

Adam

Jessie Allen

Fotios

Juan Angel

Ryan

Great pump, replaced the run with some wrestling rounds but feelin hurt in a good way

Tyler

Joey

The running is getting easier and I feel myself getting stronger!

Neka

Great upper body pump. Could not run the whole distance but finished the workout.

Osman

Alley

Venera

Hunter

Michael

Garrett

Jonah Ramirez

Madisen

Christopher

Patrick Fitzgerald

Dallas

John

ITB syndrome when running. Did 20 minutes on assault bike instead.

Joshua Backhaus

Great pump! Saw some definition in my arms!

Eric

Miguel

Justin

I was really sore from the strength leg workout yesterday.
The run was hard. Due to fatigue lower body. 
The workout was easy.

Toni

Kenton

Could you please put section to input weights used and RPE for each exercise so you have a record for the next session please??

Dan Molloy

Gaven Aden

Matt

Anonymous

Sander

Emily

Need more exercise variety from back and chest

Castor

Daniel

Christopher Romo

Eleazar

*WORKOUT 1
Cardio - beginner
Easy run - Complete 20 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 5 miles at an easy pace (RPE 3-4) (Zone 2-3)

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

*WORKOUT 2
Shoulders/Arms Strength Training
- Core Circuit
- Lateral Raise + Front Plate Raise Superset
- Single Arm Dumbbell Shoulder Press
- Overhead Shoulder Press
- Hammer Curl + Dumbbell Tricep Extension Superset
- Barbell Curl + Cable Tricep Extension

5.0 mi Jog

Running

Complete 3 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

Core Circuit

Complete 15 reps of lateral raises (with dumbbells) and move directly into 15 reps of front plate raises. Rest 60 seconds in between sets.

Maintain an upright position while standing and drive your elbows back and to the sky. You should feel the contraction in your delts.

Lateral Raise

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Lateral Raise + Front Plate Raise Superset

This is a standing exercise. Complete the movement with one arm at a time and use the opposite arm to balance yourself. Execute a slight push press with your legs and control the weight above you.

Single Arm DB Shoulder Press

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

Complete 12 reps of hammer curls (each arm) and then move directly into 10 reps of dumbbell tricep extensions (each arm).

- 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 dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Hammer Curl + Tricep DB Extension

Complete 12 reps of bicep barbell curls and move directly into 15 reps of tricep cable extensions.

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

- 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

Barbell Curl + Tricep Cable Extension

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

Danny

Footballhead44!

I hurt my achilles on the run but that wasn’t stopping me from this killer workout ‼️

W1/D1 Block 1 - Easy Run + Chest Strength

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

Sean

Ivan

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👍👍

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

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!

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

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

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