Name: Playbook - Nick Bare - W4/D2 - Deadlift Focus (PULL)
Uploaded: 2023-07-12T03:07:30.631Z
Duration: 60 min
Description: W4/D2 - Deadlift Focus (PULL)

Killed me. Great workout. Pushed through.

Tyler Nunez

Isaac

Casey Guerrero

Ran out of time to complete before work but got a good pump!

Jacob Forrest

Fantastic felt broken from the chest day, but soldiered through this one and nailed a solid 13 reps pull-ups after that brutal curl superset. No joke that one

John Spartan

Jakob

Ty Burner

Getting stronger and better always going one more 💪🏻

Juan

Ryan Opie

Baazi

Felt strong. 295 on dead’s. Got more alive as the lift went on.

Matt

Mark Sosing

Cole

Cooper

Mike Day

Jongdeok

Jonathan M Rosario

Jake

Rhys

Rob Kinsey

*WORKOUT 

- Core Warm Up/Activation 2
- Pull Ups
- Posterior Chain Superset
- Low Cable Row
- Deadlifts (Main Focus)
- Hammer Curls + Barbell Curl Superset
- Pull Ups To Failure

Complete the following exercises for 4 rounds. Rest 60 seconds in between each round.

- 20 pulse ups
- 1 minute plank
- 15 cable crunches

- 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

- Keep your core engaged and your back straight

Plank

- 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 Warm Up/Activation 2

- Complete as many pull ups as possible in 30 seconds (AMRAP) and rest 1 minute 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 (amrap)

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

Posterior Chain Superset

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

- 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 one rep max)

This superset consists of hammer curls and barbell curls with a focus on bicep movements. Complete 10-12 reps (each arm) of hammer curls and move directly into 10-12 reps of barbell curls.

- 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

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

Hammer Curl + Barbell Curl 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 (Final Set)

W4/D2 - Deadlift Focus (PULL)

Nicolas

Louis

Jolbb

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

Clay

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

Erick

W1/D7 - Rest/Recovery/Mobility

Excited to see the gains by the end of this program

Joaquim

W2/D1 - Easy Run + Bench Press Focus (PUSH)

W2/D2 - Deadlift Focus (PULL)

Mark

W2/D3 - Easy Run

Hardest workout of the week for sure. Almost did the beginner run but I told myself “go one more” because you know you’re intermediate to advanced

Jared

W2/D4 - Track Workout + Full Body Strength

45:56 had to do the run on the treadmill since I was at work.

Kyle

Adam

W2/D5 - METCON

Ryan

Erik

W2/D6 - Barbell Squat Focus (LOWER)

Chris

W2/D7 - Rest/Recovery/Mobility

Gracen Fleming

Split the run and lifting in two different sessions.

Grecher

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

Ricardo Estrada

Caleb

W3/D2 - Deadlift Focus (PULL)

W3/D3 - Easy Run

I didn't train this week due to a lack of energy. great session for a recovery

brance

W3/D4 - Track Workout + Full Body Strength

Woody

W3/D5 - METCON

Some exercises needed more sets to kill it😎

W3/D6 - Barbell Squat Focus (LOWER)

Britt Gaylor

W3/D7 - Rest/Recovery/Mobility

Manuel

W4/D1 - Easy Run + Bench Press Focus (PUSH)

Completed this workout yesterday, forgot to update.

Mario

W4/D3 - Easy Run

Nice overall workout. Ran 5.5miles before

W4/D4 - Tempo Workout + Full Body Strength

Jonathon Smith

W4/D5 - METCON (Will Lindsay HERO WOD)

Tracy

W4/D6 - Barbell Squat Focus (LOWER)

Always my favorite day especially after a 10 mile run!

James

W4/D7 - Rest/Recovery/Mobility

Pretty good! Glad to be back after running the LA marathon

W5/D1 - Easy Run + Bench Press Focus (PUSH)

Nasty wod. But after doing metcon and runs my legs were sore

W5/D2 - Deadlift Focus (PULL)

15.32 miles. 
Ran the EIB 12 mile with the BDE.

Brian

W5/D3 - Easy Run

Thursdays are killer in this plan 😮‍💨

Keith

Runs are brutal workout is bad ass together beast session

W5/D4 - Track Workout + Full Body Strength

Cary

W5/D5 - METCON week 5

SERIOUSLY SAVAGE! Please add a weight recording section to the workouts. Would take this course from a 9 to a 10. Thanks.

W5/D6 - Barbell Squat Focus (LOWER)

Great recovery day to start a new workout week!

W5/D7 - Rest/Recovery/Mobility

W6/D1 - Easy Run + Bench Press Focus (PUSH)

W6/D2 - Deadlift Focus (PULL)

Brandon Sirlin

Chris Jedding

W6/D3 - Easy Run

W6/D4 - Tempo Workout + Full Body Strength

Heavy breather. 1:05:59 (45db) same time as last time, but felt better doing it.

W4/D2 - Deadlift Focus (PULL)

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