Week of 4/15/19: Workouts, Tuesday Temp is on, Wed hours change, Sat HR/Cross Training is on.

Hi Folks,

Updated 4/15/19 morning: We’ll have Tuesday TEMPO run tomorrow; the rain should be done during the night or by very early morning.

Everyone back from Spring Break and gearing up a little more earnestly for Dipsea. That will be reflected in the Saturday workout.

There will be a time change for Wednesday’s Madison Av Gym workout group that we are going to try a bit earlier starting time to arrival / warm-up time of 7:30 and a starting time of 7:45 am. It will help avoid commute and school; let’s see how it works out. by going to the Jury parking lot you don’t have to deal with school drop-off traffic.

4/16/19 TUESDAY 8:15 am TEMPO on MV bike path; meet at the north end of the path.

4/17/19 WEDNESDAY 7:45 start time ( arrive 7:30 am) for MADISON AV GYM with Kees at Warren’s. Note new time that we will try for a while now that the days are longer.

4/18/19 THURSDAY 7:30 & 8:15 am TRACK at COM.

6 x 20 meters, 2 x 100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (on 3′), 4 x 200 (200), 2 x 100 (100).

4/20/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College off Seminary Drive. Keep the Dipsea training going – and ramp up to the next level.

short training workout, ( by Kees): Do with kettlebell for the swings and presses.

x 15 kettlebell Swings / x 6 Incline Pushups; x 15 Swings / x 3 Goblet Squats; x 15 Swings/ x 6 Incline Pushups; x 15 Swings / Plank for 1′; x 15 Swings / x 6 R. 1- hand presses ; x 15 Swings / x 6 L. hand presses; x 15 Swing / x 3 Goblets.

follow with x 2 right/left side Turkish Get Ups ( TGU).

the idea is that the workout should leave energized not “burned out”; use a weight you can handle without the “shakes” and straining: own handling of the weights you select. Even getting in a 100 Swings followed by x 5 TGU’s on each side ( eventually 5 days per week) will give you the all-around fitness and strength that transforms you into a well-balanced athlete. Develop the balance between the right and left half of your body and the upper/lower body along with solid mobility.That will keep you injury free and strong for your athletics.