Name: Playbook - Nick Bare - W3/D1 - Easy Run + Bench Press Focus (PUSH)
Uploaded: 2023-07-12T03:07:30.577Z
Duration: 75 min
Description: W3/D1 - Easy Run + Bench Press Focus (PUSH)

Jolbb

Gracen Fleming

Split the run and lifting in two different sessions.

Grecher

Casey Guerrero

Alley

Ryan

Neil Fletcher

Eduardo

The shoulder aspect on this one was brutal. Chest felt stronger went up in weight in fact, but shoulders feel like Boulders! Damn bro don't know if I'm going to lift my arms up today 😂😂😂

John Spartan

Oliver Thomas

Ty Burner

Jakob

Juan

Maximilliano

Great workout 30° where I love gotta find me and indoor track!

Timothy

Austin Richard

Leslie Kleiber

The 80% max rep for 8 reps for 4 sets wasn’t close to doable for me. Especially after 100 push-ups! I chose to do 65% for 8 reps x 4 sets

Robert

I need to build my stamina so I can add the run.

Curtis Hudson

Is it normal towards the last 2 exercises to feel totally burnt out?

Sergio

Clay

Connor

Mario

James

Push ups at the beginning are amazing really activating my chest!!

Cameron

Carson

Cole

Ryan Opie

Thanks for kicking my ass on a Monday 💪🏽

Joshua

Absolutely burnt once I got to barbell overhead press, love it!

Nick Klein

Baazi

Jongdeok

Mark Sosing

Matt

Jonathan M Rosario

louis

Great session. 
Could maybe add 1-2 active rest as supersets, with Posterior focus eg. RDL?

Rhys

Ali Dursun

*WORKOUT 1
Cardio - beginner
Easy run - Complete 3 miles 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)

*WORKOUT 2
Strength Training
- Core Warm Up/Activation
- Push Ups
- Bench Press (Main Focus)
- Lateral Raises + Plate Raises Superset
- Dips + Single Arm Tricep Extension Superset
- Barbell Shoulder Press

5.0 mi Jog

Running

The intent of this circuit is to prepare for a workout, as well as activate and warm up the core.

- 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

-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 (as long as possible)

Core Warm Up/Activation

- 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

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (65 % of 1 rep max)

Barbell Bench Press (80% of one rep max)

Begin with 15 reps of lateral raises and move directly into front plate raises for 15 reps. Rest 60 seconds in between each superset.

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 Raises + Plate Raises Superset

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- 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

Dips + Overhead Tricep Extension Superset

- 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

W3/D1 - Easy Run + Bench Press Focus (PUSH)

Nicolas

Louis

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Ignacio Rojo

W1/D4 - Tempo Run + Full Body Strength

Pierre

Erin

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

W3/D1 - Easy Run + Bench Press Focus (PUSH)

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