Name: Playbook - Nick Bare - W3/D2 Block 1 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.225Z
Duration: 60 min
Description: W3/D2 Block 1 - Back Strength + Easy Run

BrotherBear

Sarah

Chad

Colin

Dino

Zack

Jason

Kevin

Brutal but great along side a 4 mile run following nicks marathon plan

Wayne

Jack

Pull up game is 🔥. Need to work on my deadlifts. 

Trying to adapt the marathon plan in here so ran 7 easy.

Nau 

Walt

I love this back work cant wait for leg day

Taylor Young

Jeff

Meghan

Johnny

jose villa

Absolutely spot on workouts consistently 
Top man

Karl Johnson

Anonymous

Casey Guerrero

James

Colton

Shaun

Michael

Peter Iacavazzi

Manuel

Feeling good, lifting good, running good, looking good.

Josh

Luke Roberts

Chuy

Ryan Opie

Michele Miller

Internet did not work for strenght workout so I had to improvised

Chaz

Spencer

Jacob

Matt

Lloyd

Rocco

Matthew

Josue

Javier

KATIE

Brock

*WORKOUT 1
Easy Run - Complete 4 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Back Strength Training
- Pull Up Ladder
- Deadlifts
- Pendlay Row + Cable Pulldown Superset
- Rear Delt Fly + Face Pull Superset
- Hammer Curls
- Pull ups
- Kettlebell swings

4.0 mi Run

Running

* Rest as little as possible in 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

- 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 (85% of 1 rep max)

Complete 12 reps of Pendlay rows and move directly into 12 reps of cable pull downs. Rest 60 seconds in between rounds.

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

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

Pendlay Row + Cable Pulldown Superset

Complete 12 reps of rear delt flys and move directly into 15 reps of face pulls. Rest 60 seconds in between rounds.

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

-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

Rear Delt Fly + Face Pull Superset

- 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 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

-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

W3/D2 Block 1 - Back Strength + Easy Run

Kemal

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

To hard. Good but I need to improve a lot! Lets goooo

André

W1/D1 Block 1 - Chest Strength, Core + Easy Run

I don't think I can do the training + running 8kl in 60 min,but so far I love it

W3/D2 Block 1 - Back Strength + Easy Run

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