Hi Folks,
Be ready for a warm week, I suggest you get in your endurance training in during the early morning hours to avoid excessive heat. You are more apt to stick with your routine when it’s during the coolest time of the day.
6/23/20 TUESDAY . TEMPO pickups for today. After a mile or so warm-up get in 3 x 4′ pickups at 5K-5M race pace with about 5′ recovery running between reps. The four minute time period will improve your running fitness efficiently and similar to 800’s – 1K repeats. Concentrate on a relaxed upright posture with about a slight 10 degree forward angle at the ankle level, faster leg cadence and relaxed jaw and arm muscles.
6/24/20 WEDNESDAY . STRENGTH DAY plus dynamic kettlebell swings for muscle endurance fitness. The “PALYCE” (Pam/Alyce) workout.
x 10 Swings – X6 R/L Lunge Torso Rotations (with knee of trailing leg just off the ground)
x 10 Swings – X 8 Deficit KB Sumo Deadlifts ( your standing on blocks 4″-6″ high; modest weight)
x 10 Swings – X6 “Plank KB/DB Pull Throughs” (6 reps with each hand)
x 10 swings – X4 Left, Clean & Press – Reverse Lunge (with arm o’head)-to kneel – to stand
x 10 Swings – X4 Right, Clean & Press – Reverse Lunge (w/ arm o’head) to kneel – to stand
x 10 Swings – X5 DBL Kettlebell Swing Cleans (emphasize hip hinge to snap forward)
x 10 Swings – X 8-10 Push-Ups (can be on flat, incline or push-up handles)
x 10 Swings – One minute DBL KB Rack Carry
x 10 Swings – x 8 Deficit KB Sumo Deadlift (modest weight: longer range of motion)
x 5 heavier Swings – x 12 Leg Raises
x 5 heavier Swings – X 5 R/L Standing Presses ( pick weight you can handle; no straining)
6/25/20 THURSDAY. SPEED-WORK day on trails or roads. After mile or so warm-up run: do
5 rounds of : ( (2′ (2′), – 1′ (2”) – 30″ (2′))
6/27/20 SATURDAY. Hill Repeats and strength day. Workout #43.
KeesTraining 