Name: Playbook - Jake Stapleton - 7.0 Mile Run + Pull Strength
Uploaded: 2023-03-07T13:11:44.502Z
Duration: 100 min
Description: 7.0 Mile Run + Pull Strength

Today’s workout consists of a 7.0 mile run @ Base Pace + a focus on pull strength!  Enjoy 🤟🏼

7.0 Mile Run

- Start with the weight strapped around your waist or between your feet (as seen in this video)
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Heavy focus
- Smith Machine or Traditional Barbell
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the barbell in the middle setting 
- Ensure barbell is balanced on both ends 
- Shrug by pulling your trap muscle to your earlobe

Single Arm Barbell Shrugs

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

7.0 Mile Run + 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

Oscar

7.0 Mile Run + Back/Pull Strength

Full Body Kettlebell Strength

Push Strength

Arms + Shoulders

5.0 Mile Run + Kettlebell Leg Strength

Hamstring Strength

Heavy Push Strength

7.0 Mile Run + Pull Strength

More workouts from Jake Stapleton