Name: Playbook - Nick Bare - W9/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.845Z
Duration: 45 min
Description: W9/D1 - Push Strength + Run

Brutal workout. Probably the hardest push day of the program. Looking forward to getting better

Casey Guerrero

Caleb Winebrenner

Emerson

- Pushups 1 x as many reps as possible 
- Pushups 4 x 25
- Bench press 10 x 10 
- Dips 4 x 10 
- Overhead barbell press 4 x 8-10 
Superset
     - Front plate raises 
     - Dumbbell shrugs
- Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

Max reps you can complete without breaking

Push 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

- 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 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

Complete 10 front plate raises and move directly into 12-15 dumbbell shrugs.

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

-Stand with feet together while holding a dumbbell in each hand.
-Shrug your shoulders right up  ( as if you are trying to touch your shoulders to your ears)
-Lower to starting position.
-Repeat

Dumbbell shrug

Superset

4.0 mi Jog

Running

W9/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!

W9/D1 - Push Strength + Run

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