Name: Playbook - Nick Bare - W4/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.597Z
Duration: 45 min
Description: W4/D1 - Push Strength + Run

Casey Guerrero

a whole day full of chest and trice cramps🫡😅

Yasien

Felt strong on the run. Cardio is definitely improving.

Tyler

Caleb Winebrenner

Feel a little like a badass doing the ranger school program 😎

Chantal

- Pushups 4 x 25
- Dumbbell bench press 5 x 5
- Overhead barbell press 4 x 10
- Dips 3 x 15 
- Tricep extensions 3 x 15
- Medicine ball pushups  4 x 20 
- Hand stand pushups 4 x amrap ( as many reps as possible)
- Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

Push 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

- 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

- 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

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups ( as many reps as possible each set )

3.0 mi Jog

Running

W4/D1 - Push Strength + Run

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W4/D1 - Push Strength + Run

Community

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