Name: Playbook - Jake Stapleton - Speed Work + Leg Strength
Uploaded: 2023-03-07T13:11:44.485Z
Duration: 60 min
Description: Speed Work + Leg Strength

Today’s workout will take you through interval speed work, which can be done a treadmill or a track, followed by some core leg-strengthening exercises!  Enjoy 🤟🏼

100m + 400m Repeats

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (HEAVY)

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge (HEAVY)

Speed Work + Leg 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

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

Speed Work + Leg Strength

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