Name: Playbook - Nick Bare - W9/D2 Block 3 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.480Z
Duration: 60 min
Description: W9/D2 Block 3 - Back Strength + Easy Run

Colin

Wayne

I love some deadlifts! Such a great workout!I’m dead

Kelly

Jack

Matt

Anonymous

Casey Guerrero

Michael

Ulysses

Rocco

Brian

*WORKOUT 1
Easy Run - Complete 5 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Back Strength Training 
- Pull Ups
- Barbell Deadlifts
- Back Superset 1
- Back Superset 2
- Bicep Superset

5.0 mi Jog

Running

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts (85% of 1 rep max)

Complete 4 rounds of the following: 20 reps of kettlebell swings with a weight that can be completed with proper form and move directly into 10 cable pull downs. Rest 1 minute in between each set.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

Back Superset 1

Complete 3 rounds of the following: 10 reps (each arm) of dumbbell rows and move directly into 12 reps of lat pull downs.

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Back Superset 2

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

Bicep Superset

W9/D2 Block 3 - Back Strength + Easy Run

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Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

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I thought I was in decent shape until I started your workouts

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Ryan

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Really nice to have some focus on mobility!

Neil

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Adriana

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Sarah

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Andres

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Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

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The Metcon workouts are a killer every-time😮‍💨🤝🏾

BrotherBear

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Colton

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Nice long run 18 km just under 2 hours 💪(happy enough)

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

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Great lift! Deadlifts are getting stronger 🤝🏾

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Toni

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Did power cleans and jerk instead of bench. 

Weight was 185. 

30:26 🤮🤮

Jake

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

Dino

W3/D6 Block 1 - Dedicated mobility

Jacob

Jeff

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

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I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Youri

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Jenny

First day mlback after a week off and omg what a killer

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Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

Javier

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

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Brutal way to start a Monday but is what it is.

Vlad

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Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

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Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

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Brilliant but great to get back to running to

Kevin

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Abdulrahman Alhammadi

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Great pump. These are my favorite workouts!

Michael Kraft

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Jason

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W6/D6 Block 2 - Dedicated mobility

Awesome I did 16 miles and the Go one more

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Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

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W7/D4 Block 2 - Upper Body Hypertrophy

Matthew

W7/D5 Block 2 - METCON + Easy Run

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Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

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