Name: Playbook - Nick Bare - W5/D6 Block 2 - Strongman Saturday 1
Uploaded: 2023-11-29T11:31:26.447Z
Duration: 45 min
Description: W5/D6 Block 2 - Strongman Saturday 1

Jared Reiser

Sean

Roland

David

The strongman is a solid concept, really think this one needs to come after a dedicated mobility day, instead of an upper body burnout day.

Justin

Ed Zavala

Lindon Love

Shane

Cris

It was a full bombinated training , it was amazing, now I will eat for a running later ,

julio césar

Love thiiiiiis 🤙🏼🤙🏼🤙🏼🤙🏼🤙🏼🔥🔥🔥🔥

Sarah

Jason

Jonathan

Cameron

Breel

Dave Turner

James Thompson

Wayne

Kylie

Alexandra Casi

Michael Kraft

Thomas

Dominic Walton

Cody

🔥🔥🔥🔥I think I can’t write with a pencil 😂

Stavros

Cindi

Connor

Johnny

Eli Ruddle

Aditya

Luke

Todd

Colton

Michael

Jordan Scott

Jamey

Nick

Brandon

Mike

Ethan Field

Christopher

Wesley

Rayko J Castro

Strongman Saturday 1

*Warm Up
- 10 x 5 strict pull ups, 5 push ups, 10 bodyweight squats
- 10 minutes of mobility/stretching 

*Workout
- Bench Press
- Barbell Squat
- Dumbbell Row
- Farmer Carry

- 10 x 5 strict pull ups, 5 push ups, 10 bodyweight squats
- 10 minutes of mobility/stretching

- 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

Push Up

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

Warm Up

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (70% of 1 rep max)

Barbell Bench Press (85% of 1 rep max)

- Grasp the bar firmly with your hands at a comfortable width
- Your feet should be shoulder width apart, with your toes pointing slightly outwards 
- Break first with your hips as you squat directly downwards
- Drive through the floor as you thrust your hips forward towards the top

Barbell Squat (70% of 1 rep max)

Barbell Squat (85% of 1 rep max)

- 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

- Hold two dumbbells by your sides
- Pinch your scapula
- Walk forward keeping your core tight
- Walk 50 meters each set

Farmer Carry

W5/D6 Block 2 - Strongman Saturday 1

Edson

Paulina

Nathan

W1/D1 Block 1 - Push strength

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

Keith

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

Josh

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

It was tuff I did some extra back workouts though

Angel Santillan

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W5/D6 Block 2 - Strongman Saturday 1

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