Name: Playbook - Jake Stapleton - 7.0 Mile Run + Back/Pull Strength
Uploaded: 2023-03-07T13:11:44.489Z
Duration: 90 min
Description: 7.0 Mile Run + Back/Pull Strength

Oscar

Today’s workout will be the first day of our increased endurance running focus.  7.0 miles will be ran @ base pace.  For strength, you will be focusing on back/pull strength! Enjoy 🤟🏼

7.0 Mile Run

Pull Ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Cable Lat Push Down

Single Arm Standing Cable Roe

T Bar Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

7.0 Mile Run + Back/Pull Strength

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

4.0 Mile Run + Arms

Speed Work + Leg 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

7.0 Mile Run + Back/Pull Strength

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