Hi Folks,
UPDATE on 10/30/20: SATURDAY HILL REPEATS/XT are on for tomorrow, 10/31/20. So far coming: Hans, Lisa, Shirley, AJ, Andy, Paula, Alexandra..LMK is you see this late and if you’re coming. Will be cool, but being Spartan tough, you all will be fine.
Fall definitely hit during the weekend but we’ll have a little bit of help with morning darkness when we switch to Daylight Saving Time late Saturday night. Enjoy Halloween best you can in your neighborhood with the kids – and enjoy the extra hour of rest Sunday morning.
Information on the BodyHealth products that you can access through link above, I’ll be writing up here later. Meanwhile you can read the information at the site; especially about more absorbable amino acids, bone health and more. There’s also a discount for my group using COACHKEES10 when you order.
10/27/20 TUESDAY. TEMPO. After the usual warm-up you’ll get in some controlled tempo pace pick-ups at a “comfortably stressed” effort level.
8′ at 10K race pace (4′ recovery run), 6′ (4′), 4′ at 5K RP (3′), 4′ (3′), 4′ (3′), 3′ (3′).
10/28/20 WEDNESDAY. STRENGTH DAY TRAINING. Week of 10/26/20 Workout-Variation on the past Workout #48. ).
X 10 Swings / 1′ Rack Carry ( w/kettlebells are best; can be uneven weight pair)
X 15 Swings / X 6 Deficit KB Sumo Deadlift ( keep the weight moderate: you’re working on improving range of motion (ROM) and serves as good warm-up for Trap Bar Deadlift finisher.
X 15 Swings / 1′ Waiters Carry (keep wrist straight, don’t overload the weight you use: own it)
X 10 Swings / X 12 DGB/DB/KB Sit-up and Reach
X 15 Swings / X 10 Push-ups ( can be done kneeling or on incline; have good form)
X 15 Swings / 1′ Farmer Carry ( gradually work up to half your bodyweight in each hand)
X 10 Swings / X 35 Jumping Jacks
X 5 Heavy swings / X 5 R/L Alternating Clean & Presses
X 5 Heavy Swings / X 5 1-Arm O’Head Squats ( use light KB or DB, hold overhead with bicep alongside your ear, brightness your body into a deep squat with butt at 6 o’clock – hold for a few seconds, then come up pushing your feet through the floor.)
Finish with Trap Bar Deadlifts: 4-3-3 reps…This is one lift not to miss!
10/29/20 THURSDAY. SPEED-WORK day. After your warm-up run and 10 second pick-ups:
3 x ((5′ (2′) – 4′ (2′) – 2′ (2′))
10/31/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES are on! 8 am start at the SEMINARY COLLEGE off Seminary Drive. Arrive early, park along Seminary Drive by the college entrance for your warm-up. See you at the exercise stations set up to begin the workout.
coming so far: Lisa, Hans, AJ, Shirley, Andy, Paula, Alexandra.
KeesTraining 