Name: Playbook - Nick Bare - W9/D2 Block 3 - Back Strength
Uploaded: 2023-11-29T11:31:26.575Z
Duration: 60 min
Description: W9/D2 Block 3 - Back Strength

Eli Slipper

Timothy

Jack

Joey

Phillip

Casey Guerrero

Excellent back and biceps day, simple but effective!

Keith

Erin

Clay

Matt

Josh

Jesus

*WORKOUT 
Push Strength Training
- Core Circuit
- Pull Up Superset
- Low Cable Row
- Lat Pull Down + Cable Pull Down Superset
- Pendlay Row
- Bicep Tri-Set

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 as many reps as possible (AMRAP) of pull ups, rest 30 seconds, and complete as many reps as possible (AMRAP) of chin ups. Rest 90 seconds in between each superset.

- 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

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Pull Up + Chin Up Superset

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

Complete 12 reps of Lat Pull Downs and move directly into Cable Pull Downs for 15 reps. Rest 60 seconds in between each superset.

- 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

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

Lat Pull Down + Cable Pull Down Superset

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

This Tri-Set consists of 3 exercises: Complete 10 reps of hammer curls (each arm), 10 reps of cable bicep curls, and 10 reps of reverse bicep curls before resting for 2 minutes.

- 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

- Hold the bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Come down in a controlled motion keeping your core engaged

Bicep Cable Curl

- Hold barbell in front of you, shoulder width and your palms facing you.
- Execute a bicep curl by bringing your hands to your chest and keeping elbows tucked by your sides.

Reverse Bicep Curl

Bicep Tri-Set

W9/D2 Block 3 - Back 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

Jose

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

Kevin

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.

Ryan

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

W6/D6 Block 2 - Long Run

Nate

W6/D7 Block 2 - OFF/RECOVERY

W7/D1 Block 2 - Easy Run + Lower Strength

Buzzlight2

W7/D2 Block 2 - Push Strength

Michael

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

W9/D2 Block 3 - Back Strength

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