Name: Playbook - Nick Bare - W8/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.804Z
Duration: 90 min
Description: W8/D1 - Push Strength + Run

Nice workout. Didn't feel as strong but still got through it.

Casey Guerrero

Allen

Great workout! Did this after my rpa earlier today!

Caleb Winebrenner

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 4 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)

4.0 mi Jog

Running

W8/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!

Fernando

W2/D2 - Ruck + Core

Matthew

W2/D3 - Pull Strength

Have specific motions or stretches that’ll compliment the overall program

Nathan

Thad

Broc

W2/D4 - Dedicated Mobility

Chest and back felt fatigued this time. But nice wod

Lauren

W2/D5 - Run + Bodyweight Movements

Nice leg day felt stronger. Burpees still destroyed me, needs work.

Cardios improving, burpees still killer always

Killer finish w/the 100Burpees Single digits here we come!!!

Andres

W2/D6 - Lower Body Strength

Thought a run after a leg day would hurt me, but a 14 minute 2 mile speaks for itself

W2/D7 - Run + Core

Nasty chest pump. Medicine ball pushups destroy me by the end

Bryce

W3/D1 - Push Strength + Run

Josh

The length of the workout said 60 min but the ruck by itself was paced at 70 min. Just a heads up

Michael

W3/D2 - Ruck + Core

W3/D3 - Pull Strength

W3/D4 - Dedicated Mobility

Derek

Richard

W3/D5 - Run + Bodyweight Movements

Minor changes, yet made it intense. Burpees still killed me but the movement seemed easier.

Liam

W3/D6 - Lower Body Strength

Substitute for decline sit-ups if I don’t have the equipment

The interval training was fu*#*kd up !! 🤮 love it !

W3/D7 - Run + Core

a whole day full of chest and trice cramps🫡😅

Yasien

Felt strong on the run. Cardio is definitely improving.

Tyler

W4/D1 - Push Strength + Run

W4/D2 - Ruck + Core

Great workout. I had to stop for 2 weeks due to me being in the field but overall it was challenging

Tyshaun

W4/D3 - Pull Strength

W4/D4 - Dedicated Mobility

Very nice wod
Broke it up 
5rds
1 mile
1min pushups
1min air squats
1 min Pullups

W4/D5 - Run + Bodyweight Movements

W4/D6 - Lower Body Strength

W4/D7 - Run + Core

Great workout! Only did a 5k since my legs were feeling tight and I don’t wanna over do it before my 7 mile ruck tomorrow!

Haven’t decided if I love you or I hate u! 😉 either way we are getting it ✅ done!!

Chantal

W5/D1 - Push Strength + Run

W5/D2 - Ruck + Core

Brady

W5/D3 - Pull Strength

W5/D4 - Dedicated Mobility

Got 9 rounds complete in 20:00. Great, great challenge after a 4 mile run

W5/D5 - Run + Bodyweight Movements

Very nice workout. Superset pumped the legs. Airsquats blew up legs too

W5/D6 - Lower Body Strength

W5/D7 - Run + Core

Nice workout. Felt stronger than last time.

Workouts are a bit too difficult. 5x5 at 85% is hard enough, supersetting with push-ups is extremely difficult. I had to break up sets of push-ups and reduce weight on bench. I am considered a very fit individual.

W8/D1 - Push Strength + Run

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