Name: Playbook - Nick Bare - W3/D1 Block 1 - Easy Run + Chest Strength
Uploaded: 2023-11-29T11:31:26.323Z
Duration: 60 min
Description: W3/D1 Block 1 - Easy Run + Chest Strength

Nasty pump. Triceps were destroyed by the end.

Casey Guerrero

Great pump. 38 minutes, no abs nor cardio no arms

Maghee

Eli Slipper

LFG back in this routine and dedicated to get the real results!

Usman Mozumdar

Mikey Hyatt

Vincent

Jack

Buzzlight2

Cody

Brendon

Andrew

So glad you guys added the “up next” button!! Makes jumping into the workout so much easier!

Shelby

Joey

Noah Latshaw

Pierre

Sebastian Ledlow

Ulysses

Tyler Hammett

Michael

Love the program… wish we had a spot today make notes for weights we used. Keep up the good work lil nickey

Cole

Starting to feel a difference in the running. Times getting better and feeling effortless now. Love this program. Go one more 💯

Madison

Taylor

Alex Kendall

Connor

Nico

Joshua Backhaus

John

Miguel

Overall a great day to be alive and moving!!! Run felt good, workouts felt very good as well!!!

Toni

Gaven Aden

Mick McCormack

Hayden

Hazel

Loving the program. Stronger and leaner every week

Mike

Nate

Nice chest pump workout. Seem to be losing some strength, so pushed myself to help keep it.

Feel amazing on my runs! My speed and stamina is drastically improving! For my lifts, I’m not fee as energized or strong even though I’m eating a good amount

Eleazar

Stan McCoy

Zachary

Ramon

Diego

Hey, was wondering if you could recommend some shoulder stuff that isn’t necessarily over head. I do have shoulder issues and I still do what you say to do it’s just that there is a lot of popping and clicking. The research I’ve done is that it’s a normal thing as long as there is no pain, which there isn’t. 53 years of age and seriously loving this program. I feel I was in pretty good shape from running the firefighter combat challenge over a 17 year span

Robert murray

Just did the run. Cold and windy but got the job done

Chaz

Luke

Keith

Craig

Danial

*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
Chest Strength Training
- Core Circuit
- Chest Activation Warm Up
- Dumbbell Chest Press
- Cable Flys
- Incline Bench Press
- Skull Crusher + Tricep Extension Superset

6.0 mi Jog

Running

Complete 4 round of the following movements: GHD sit ups, L-Sits and Cable Crunches

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

GHD Decline Sit 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

- 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 Circuit

Complete the following circuit to warm up for heavy pressing movements.

*Choose a light weight for the front plate raises and svend press.

- 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

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

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

Svend Press

Chest Activation Warm Up

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

- 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

Complete 12 reps of skull crushers and move directly into 15 reps of cable tricep extensions.

Position your back on a flat bench with a pre-loaded barbell. Focus on preventing your elbows from flaring out as you lower the weight to above your head and press to the top of the movement.

Skull Crusher

- 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

Skull Crushers + Tricep Extension Superset

W3/D1 Block 1 - Easy Run + Chest 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

Sean

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

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

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

Did bench instead of dead’s. Legs were fried

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!

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/D3 Block 1 - 800 Meter Repeats + Bodyweight Strength

Very nice leg day, felt stronger. Pr in some excercises.

Alistair

W2/D4 Block 1 - Lower Body Strength

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

11 mile long run
1:27:30
Average pace 7:57
Lots of stomach issues tonight 
Had to do long run Thursday after Wednesdays track workout.

Jose

W2/D6 Block 1 - Long Run

Dane

W2/D7 Block 1 - OFF/RECOVERY

Brutal workout. Back and forearms were pumped

Sody

W3/D2 Block 1 - Easy Run + Back Strength

1 miles repeats hit different. Definitely need to pace better!

Best mile repeats ever. It's all coming together

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Nasty leg day. Haven't done a heavy 3x3 squat in a while.

Timothy

W3/D4 Block 1 - Lower Body Strength

Got the run in, but didn’t get the shoulders and arms in. 🤦🏼‍♂️

W3/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

11.50 miles 
7:48 average 

Had to cut slightly short

W3/D6 Block 1 - Long Run

Fotios

Frederick Giroux

W3/D7 Block 1 - OFF/RECOVERY

Benjamin

W4/D1 Block 1 - Easy Run + Chest Strength

W4/D2 Block 1 - Easy Run + Back Strength

Changed the tempo run. 1 mile jog warmup, 1/4 mile run + 3/4 mile jog x 3

One day I’ll feel up to doing the full push ups and pulls 😅

Laryn Welch

Callum

W4/D3 Block 1 - Tempo Run + Bodyweight Strength

Nice leg day, felt stronger. Heavier on squat

W4/D4 Block 1 - Lower Body Strength

Ricky

Had to poop halfway through my run 🤣🤦🏻‍♂️

W4/D5 Block 1 - Easy Run + Shoulders/Arms Strength

SLOW steady state running has greatly improved over these four weeks

Still going hard on my vacation!!
#canthurtme

W4/D6 Block 1 - Long Run

Cameron

Alex

W4/D7 Block 1 - OFF/RECOVERY

6 miles, 7:40/mile
Substituted split squats for barbell squats

W5/D1 Block 2 - Easy Run + Lower Strength

In Mexico for vacation and still got it done 👌

Great workout but . . .  The bench press was a bit unrealistic. Can anyone do 85% of max 5x5 with 45 seconds rest?!  Especially after the push ups

Kevin

W5/D2 Block 2 - Easy Run + Push Strength

Altered the run:
3min jog, 7min run x 4
5min jog
45 min, 4.46 miles (treadmill)

9.5 miles
Warm up 2 miles 8:20 pace 
3x10 min tempo 7:00 pace
3 min jog in between 8:20
Cool down 2 miles 8:20

W5/D3 Block 2 - Tempo Run + Bodyweight

W5/D4 Block 2 - Pull Strength

Did 7 miles east run on pull day average pace 8:20

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

W5/D6 Block 2 - Long Run

Seiji

Force to a bit of uphill sprinting at work, so now time to relax.

Ryan

W5/D7 Block 2 - OFF/RECOVERY

W6/D1 Block 2 - Easy Run + Lower Strength

Tyler

W6/D2 Block 2 - Easy Run + Push Strength

I always enjoy these days. Just grind it out.

Justin

W6/D3 Block 2 - Tempo Workout + Bodyweight

W6/D4 Block 2 - Pull Strength

W6/D5 Block 2 - Easy Run + Upper Body Hypertrophy

I repeated this week because I was under the weather a few days last week but felt stronger than ever today on the run. Did 11 miles #GOM

W3/D1 Block 1 - Easy Run + Chest Strength

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