Name: Playbook - Jake Stapleton - Interval Speed Work + Heavy Pull Day
Uploaded: 2023-03-07T13:11:44.470Z
Duration: 60 min
Description: Interval Speed Work + Heavy Pull Day

Today’s workout will consist of interval speed work followed by heavy back/pull strength!  Interval work is split in the following format:

1 Mile WU
x4 100m Repeats
x4 200m Repeats 
x2 400m Repeats 
x2 800m Repeats 
1 Mile CD

Enjoy 🤟🏼

1 Mile WU
x4 100m Repeats
x4 200m Repeats 
x2 400m Repeats 
x2 800m Repeats 
1 Mile CD

Interval Speed Work

Standing Low Machine Rows

Last Pull Down Machine

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

ISO Kneeling Cable Pull Downs

Interval Speed Work + Heavy Pull Day

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

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

Interval Speed Work + Heavy Pull Day

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