Name: Playbook - Jake Stapleton - 4.0 Mile Run + Arms
Uploaded: 2023-03-07T13:11:44.482Z
Duration: 60 min
Description: 4.0 Mile Run + Arms

Today’s workout is a 4.0 mile run @ base pace + high volume bicep/tricep arm strength day!  Enjoy 🤟🏼

4.0 Mile Run @ Base Pace

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

EZ Bar Incline Skull Crusher

EZ Bar Reverse Curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

4.0 Mile Run + Arms

W5/D2 - 8.0 Mile Run

W5/D1 - Full Body Strength

W4/D7 - Active Recovery / Rest

W4/D6 - Pull Strength

W4/D5 - 10 Mile Run

W4/D4 - 3.0 Mile Race Pace + Push Strength

W4/D3 - 30 Minute EMOM

W4/D2 - 8.0 Mile Run + Push Strength

W4/D1 - 30 Minute Zone 2 & 3 Run + Pull Strength

W3/D7 - Rest

W3/D6 - 6.0 Mile Run @ Race Speed + Kettlebell Strength Flow

W3/D5 - 8.0 Mile Run + Accessory Legs

W3/D4 - Shoulders + Core

W3/D3 - 100m MAX Repeats + Push Strength

W3/D2 - 8.0 Mile Run - Easy

W3/D1 - Horsepower Hamstrings

Interval Speed Work + Heavy Pull Day

Rest & Recover

6.0 Mile Run + Heavy Legs

Speed Work + Leg Strength

Oscar

7.0 Mile Run + Back/Pull Strength

Full Body Kettlebell Strength

Push Strength

Arms + Shoulders

7.0 Mile Run + Pull Strength

5.0 Mile Run + Kettlebell Leg Strength

Hamstring Strength

Heavy Push Strength

4.0 Mile Run + Arms

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