Name: Playbook - Nick Bare - W5/D2 - Deadlift Focus (PULL)
Uploaded: 2023-07-12T03:07:30.698Z
Duration: 60 min
Description: W5/D2 - Deadlift Focus (PULL)

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

Casey Guerrero

Jakob

Ty Burner

Ryan Opie

Brock

Cole

Chris Jedding

145 for deadlift, which is over body weight and PR and felt easy 💪🏼

Allie T

Matt

Mike Day

Isaac

Great workout. The deadlifts have been one of my favorite lift days.

Ryan

Jongdeok

Rhys

Rob Kinsey

Jesse

*WORKOUT 

- Core Warm Up/Activation 2
- Pull Ups
- Deadlifts (Main Focus)
- Posterior Chain Superset
- DB Rows
- Hammer Curls + Chin Up 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)

- 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 (65% of one rep max)

Deadlifts (85% of one 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

Posterior Chain Superset

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

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

- 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 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

Hammer Curl + Chin Up 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)

W5/D2 - Deadlift Focus (PULL)

Nicolas

Louis

Jolbb

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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

W5/D2 - Deadlift Focus (PULL)

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