Name: Playbook - Jake Stapleton - Heavy Push Strength
Uploaded: 2023-03-07T13:11:44.512Z
Duration: 45 min
Description: Heavy Push Strength

Today’s push strength consists of a decrease in reps and increase in weight!  No running today.  Enjoy 🤟🏼

Single Arm KB Shoulder Press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

Heavy Barbell Push Press

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Isometric Dumbbell Floor Press

Machine Shoulder Press

Machine Chest Press

Heavy Push 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

7.0 Mile Run + Pull Strength

5.0 Mile Run + Kettlebell Leg Strength

Hamstring Strength

Heavy Push Strength

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