Name: Playbook - Nick Bare - W8/D1 - Easy Run + Bench Press Focus (PUSH)
Uploaded: 2023-07-12T03:07:30.819Z
Duration: 70 min
Description: W8/D1 - Easy Run + Bench Press Focus (PUSH)

Erik

Casey Guerrero

Anonymous

Ryan

225 on smith for 3. Triceps gave out toward the end. Great pump!

Matt

225 for 3 on smith bench press. Felt real strong. Added cable crunches.

Tough day with runny nose. But, I made it!

Jongdeok

Jonathan M Rosario

*WORKOUT 1
Cardio - beginner
Easy run - Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 7 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Core Warm Up/Activation
- Chest Fly
- Bench Press (Main Focus)
- Barbell Overhead Press + Upright Rows Superset
- Lateral Raise + Front Plate Raise Superset
- Push Ups + Dips Superset

7.0 mi Jog

Running

The intent of this circuit is to prepare for a workout, as well as activate and warm up the core.

- 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

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit 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 (as long as possible)

Core Warm Up/Activation

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

- 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 (65 % of 1 rep max)

Barbell Bench Press (90% of 1 rep max)

Complete 10 reps of barbell overhead press and move directly into 12 reps of upright rows. Rest 60 seconds in between sets.

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

Maintain an upright position with a barbell held shoulder width. Keeping your elbows out, keep the barbell about 6 inches away from your body and pull to your neck.

Upright Row

Barbell Overhead Press + Upright Rows Superset

Complete 15 reps of lateral raises (with dumbbells) and move directly into 15 reps of front plate raises. Rest 60 seconds in between sets.

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

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Lateral Raise + Front Plate Raise Superset

Complete 20 reps of push ups and move directly into as many reps as possible (AMRAP) of dips. Rest 90 seconds in between sets.

Push Up

- 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

Push Ups + Dips Superset

W8/D1 - Easy Run + Bench Press Focus (PUSH)

Nicolas

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Jolbb

W1/D1 - Easy Run + Bench Press Focus (PUSH)

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

W8/D1 - Easy Run + Bench Press Focus (PUSH)

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