Name: Playbook - Nick Bare - W7/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.754Z
Duration: 90 min
Description: W7/D1 - Push Strength + Run

Very nice workout. Tuff as always to combine weights & run

Casey Guerrero

Superset
     - Bench press 4 x 8
     - Pushups 4 x 25
- Cable tricep extension 4 x 15 
- Dips 3 x 15
- Close grip bench press 4 x 8-10
- Dumbbell shoulder press 4 x 8-10
- Hand stand pushup EMOM 5 x 10 (every minute on the minute)
- Complete 5 miles at an easy pace (RPE 3-4) (Zone 2-3)

Complete 8 reps of bench press and then move directly into 25 push ups. Rest 90 seconds and repeat for 4 sets.

- 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

Push Up

Superset (Bench Press + Push-ups)

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

-Lay on a bench press and grip the bar just outside body width.
-Un-rack the weight and lower it to your chest keeping your elbows close to your body.
-Press the weight up to full arm extension.
-Repeat

Close grip bench press

-Start with a dumbbell in each hand at your shoulders.
-Press the dumbbells overhead to full arm extension. 
-Return weight to your shoulders.
-Repeat

Dumbbell shoulder press

* Complete 5 reps every minute on the minute for 10 minutes.
- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups (EMOM)

5.0 mi Jog

Running

W7/D1 - Push Strength + Run

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!

W7/D1 - Push Strength + Run

Community

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