Name: Playbook - Nick Bare - W4/D2 Block 1 - Easy Run + Back Strength
Uploaded: 2023-11-29T11:31:26.373Z
Duration: 60 min
Description: W4/D2 Block 1 - Easy Run + Back Strength

Eli Slipper

Timothy

Jack

Does the 90% deadlift at 3 min mean work for 3 min or is it a typo and it is supposed to be 3 reps? Great workout!

Ryan

Kevin

Andrew

Jose

Frederick Giroux

Joey

Sebastian Ledlow

Garrett

Michael

Taylor

Caleb Winebrenner

John

Anonymous

Miguel

Please add area to input weight used and comments section for RPE.. thanks 👍

Dan Molloy

Gaven Aden

Joshua

Casey Guerrero

Chaz

Zachary

Danial

Diego

Kettlebell snatch instead of swings was an absolute killer 🤙

Jake

Keith

thomas cauvet

Javier

Harry Sawyer

Matt

Tony

Love this routine! Hit the upper and lower back hard 💪🏼 not quite sold that 3 minutes of reps at 90% max weight is feasible…

Kyle Unfred

Not sure if I’m actually suppose to deadlift 90% of 1 Rep Max for 3 mins nonstop but Great Pump!

Jesus

Lower back was pretty tired, but this one was still fun!

Cody

*WORKOUT 1
Cardio - beginner
Easy run - Complete 30 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
Back Strength Training
- Core Circuit
- Pull Up + Chin Up Superset
- Deadlifts
- Kettlebell Swings + Hyperextensions 
- Facepulls
- Preacher Curl
- Lat Pull Downs

6.0 mi Jog

Running

Complete the following exercises for 3 rounds.

- 20 pulse ups
- L-sit to failure 
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse 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

- 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

Core Circuit

Complete as many reps as possible (AMRAP) of pull ups, rest 30 seconds, and complete as many reps as possible (AMRAP) of chin ups. Rest 90 seconds in between each superset.

- 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

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Pull Up + Chin Up Superset

- 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 (75% of 1 rep max)

Deadlifts (90% of 1 rep max)

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-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

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

Kettlebell Swing/Back Hyperextension Superset

-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

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

W4/D2 Block 1 - Easy Run + Back 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

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

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!

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.

W4/D2 Block 1 - Easy Run + Back Strength

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