Name: Playbook - Nick Bare - W4/D3 - Pull Strength
Uploaded: 2023-07-12T03:07:30.610Z
Duration: 60 min
Description: W4/D3 - Pull Strength

Casey Guerrero

Great workout. I had to stop for 2 weeks due to me being in the field but overall it was challenging

Tyshaun

- Pullups 4 x 10 
- Deadlifts 5 x 5
- Pendlay row 3 x 8-10
- Rear delt fly  3 x 15
- Lat pulldown  3 x 15 
- Kettlebell swing  4 x 20 
- Chin ups 4 x amrap (as many reps as possible)

- 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 one rep max)

-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

-Stand with feet shoulder width apart while holding a dumbbell in each hand. 
-Slightly bend your knees and bent at the waist allowing the dumbbells to hang in front of you.
-Slightly bend your  arms and bring your hands out to your sides as high as you can activating your rear delta.
-Release and repeat

Rear delt fly

- 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

-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

- 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  ( as many reps as possible each set )

W4/D3 - Pull Strength

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!

Fernando

W2/D2 - Ruck + Core

Matthew

W2/D3 - Pull Strength

Have specific motions or stretches that’ll compliment the overall program

Nathan

Thad

Broc

W2/D4 - Dedicated Mobility

Chest and back felt fatigued this time. But nice wod

Lauren

W2/D5 - Run + Bodyweight Movements

Nice leg day felt stronger. Burpees still destroyed me, needs work.

Cardios improving, burpees still killer always

Killer finish w/the 100Burpees Single digits here we come!!!

Andres

W2/D6 - Lower Body Strength

Thought a run after a leg day would hurt me, but a 14 minute 2 mile speaks for itself

W2/D7 - Run + Core

Nasty chest pump. Medicine ball pushups destroy me by the end

Bryce

W3/D1 - Push Strength + Run

Josh

The length of the workout said 60 min but the ruck by itself was paced at 70 min. Just a heads up

Michael

W3/D2 - Ruck + Core

W3/D3 - Pull Strength

W3/D4 - Dedicated Mobility

Derek

Richard

W3/D5 - Run + Bodyweight Movements

Minor changes, yet made it intense. Burpees still killed me but the movement seemed easier.

Liam

W3/D6 - Lower Body Strength

Substitute for decline sit-ups if I don’t have the equipment

The interval training was fu*#*kd up !! 🤮 love it !

W3/D7 - Run + Core

a whole day full of chest and trice cramps🫡😅

Yasien

Felt strong on the run. Cardio is definitely improving.

Tyler

W4/D1 - Push Strength + Run

W4/D2 - Ruck + Core

Caleb Winebrenner

W4/D4 - Dedicated Mobility

Very nice wod
Broke it up 
5rds
1 mile
1min pushups
1min air squats
1 min Pullups

W4/D5 - Run + Bodyweight Movements

W4/D6 - Lower Body Strength

W4/D7 - Run + Core

Great workout! Only did a 5k since my legs were feeling tight and I don’t wanna over do it before my 7 mile ruck tomorrow!

Haven’t decided if I love you or I hate u! 😉 either way we are getting it ✅ done!!

Chantal

W5/D1 - Push Strength + Run

W5/D2 - Ruck + Core

Brady

W5/D3 - Pull Strength

W5/D4 - Dedicated Mobility

Got 9 rounds complete in 20:00. Great, great challenge after a 4 mile run

W5/D5 - Run + Bodyweight Movements

Very nice workout. Superset pumped the legs. Airsquats blew up legs too

W5/D6 - Lower Body Strength

W5/D7 - Run + Core

Nice workout. Felt stronger than last time.

Workouts are a bit too difficult. 5x5 at 85% is hard enough, supersetting with push-ups is extremely difficult. I had to break up sets of push-ups and reduce weight on bench. I am considered a very fit individual.

W4/D3 - Pull Strength

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