Name: Playbook - Nick Bare - W7/D2 Block 2 - Push Strength
Uploaded: 2023-11-29T11:31:26.497Z
Duration: 60 min
Description: W7/D2 Block 2 - Push Strength

Eli Slipper

Timothy

Buzzlight2

Karl Johnson

Kevin

Jose

Joey

Brandon Sirlin

Michael

Noah Latshaw

Anonymous

Gaven Aden

Casey Guerrero

Zachary

Ryan

Keith

Javier

Amazing upper body day. Definitely challenged in the best way

Chelsea

*WORKOUT 
Push Strength Training
- Core Circuit
- Push Up Superset
- Incline Barbell Bench Press
- Single Arm DB Press
- Lateral Raises
- Dips + Overhead DB Extension Superset
- Skull Crushers

Complete the following exercises for 3 rounds.

- 20 pulse ups
- L-sit to failure 
- 10 hanging leg raises

- 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

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

Core Circuit

Complete 20-25 push ups and then move directly to medicine ball push ups and complete as many reps as possible.

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

Push Up Superset

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

This is a standing exercise. Complete the movement with one arm at a time and use the opposite arm to balance yourself. Execute a slight push press with your legs and control the weight above you.

Single Arm DB Shoulder Press

Maintain an upright position while standing and drive your elbows back and to the sky. You should feel the contraction in your delts.

Lateral Raise

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- 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

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Dips + Overhead Tricep Extension Superset

Position your back on a flat bench with a pre-loaded barbell. Focus on preventing your elbows from flaring out as you lower the weight to above your head and press to the top of the movement.

Skull Crusher

W7/D2 Block 2 - Push Strength

Noah

Ivan

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Brian Leigh

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

Jake

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W2/D3 Block 1 - 800 Meter Repeats + Bodyweight Strength

Very nice leg day, felt stronger. Pr in some excercises.

Alistair

W2/D4 Block 1 - Lower Body Strength

W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength

11 mile long run
1:27:30
Average pace 7:57
Lots of stomach issues tonight 
Had to do long run Thursday after Wednesdays track workout.

Mikey Hyatt

Jack

W2/D6 Block 1 - Long Run

Dane

W2/D7 Block 1 - OFF/RECOVERY

Nasty pump. Triceps were destroyed by the end.

Great pump. 38 minutes, no abs nor cardio no arms

Maghee

W3/D1 Block 1 - Easy Run + Chest Strength

Brutal workout. Back and forearms were pumped

Sody

W3/D2 Block 1 - Easy Run + Back Strength

1 miles repeats hit different. Definitely need to pace better!

Best mile repeats ever. It's all coming together

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Nasty leg day. Haven't done a heavy 3x3 squat in a while.

W3/D4 Block 1 - Lower Body Strength

Got the run in, but didn’t get the shoulders and arms in. 🤦🏼‍♂️

W3/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

11.50 miles 
7:48 average 

Had to cut slightly short

W3/D6 Block 1 - Long Run

Fotios

Frederick Giroux

W3/D7 Block 1 - OFF/RECOVERY

Benjamin

W4/D1 Block 1 - Easy Run + Chest Strength

W4/D2 Block 1 - Easy Run + Back Strength

Changed the tempo run. 1 mile jog warmup, 1/4 mile run + 3/4 mile jog x 3

One day I’ll feel up to doing the full push ups and pulls 😅

Laryn Welch

Callum

W4/D3 Block 1 - Tempo Run + Bodyweight Strength

Nice leg day, felt stronger. Heavier on squat

W4/D4 Block 1 - Lower Body Strength

Ricky

Had to poop halfway through my run 🤣🤦🏻‍♂️

W4/D5 Block 1 - Easy Run + Shoulders/Arms Strength

SLOW steady state running has greatly improved over these four weeks

Still going hard on my vacation!!
#canthurtme

W4/D6 Block 1 - Long Run

Cameron

Alex

W4/D7 Block 1 - OFF/RECOVERY

6 miles, 7:40/mile
Substituted split squats for barbell squats

Connor

W5/D1 Block 2 - Easy Run + Lower Strength

In Mexico for vacation and still got it done 👌

Great workout but . . .  The bench press was a bit unrealistic. Can anyone do 85% of max 5x5 with 45 seconds rest?!  Especially after the push ups

W5/D2 Block 2 - Easy Run + Push Strength

Altered the run:
3min jog, 7min run x 4
5min jog
45 min, 4.46 miles (treadmill)

9.5 miles
Warm up 2 miles 8:20 pace 
3x10 min tempo 7:00 pace
3 min jog in between 8:20
Cool down 2 miles 8:20

W5/D3 Block 2 - Tempo Run + Bodyweight

W5/D4 Block 2 - Pull Strength

Did 7 miles east run on pull day average pace 8:20

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

W5/D6 Block 2 - Long Run

Seiji

Force to a bit of uphill sprinting at work, so now time to relax.

W5/D7 Block 2 - OFF/RECOVERY

W6/D1 Block 2 - Easy Run + Lower Strength

Tyler

W6/D2 Block 2 - Easy Run + Push Strength

I always enjoy these days. Just grind it out.

Justin

W6/D3 Block 2 - Tempo Workout + Bodyweight

W6/D4 Block 2 - Pull Strength

W6/D5 Block 2 - Easy Run + Upper Body Hypertrophy

I repeated this week because I was under the weather a few days last week but felt stronger than ever today on the run. Did 11 miles #GOM

Erin

Clay

W6/D6 Block 2 - Long Run

Nate

W6/D7 Block 2 - OFF/RECOVERY

W7/D1 Block 2 - Easy Run + Lower Strength

Total accountability here boys. I sandbagged this all. Couldn’t finish all because of my own personal lack of discipline lately. I will be better

Taylor

Luke

W7/D3 Block 2 - Track Workout + Bodyweight

W7/D4 Block 2 - Pull Strength

Ladies and gentleman, please remove your hats and join me for a rousing chorus of “I’m Too Sexy For My Shirt.” Ready…and go

W7/D2 Block 2 - Push Strength

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