Week of 11/16/20: Workouts, training tip, Sat HR/Xtrain is on

Hi Folks,

SATURDAY workout is on. Bring your mask and LMK if you are attending.

I have included two strength workouts for this week: you can do the “regular” length workout or a shorter version. I’ve found with increased endurance training I need to offset the muscle mass and strength loss with key lifts: trap bar deadlifts, goblet squat, swings and loaded carries. Just a few key lifts are essential to maintain LBM ( lead body mass).

Anticipate the cooler mornings by setting out the appropriate clothing the night before so you don’t bail on your workout. You’ll be more likely to get up and delve into your workout if you have the workout clothes set out the night before. It reminds me of the saying, “There’s no bad weather, only bad clothing.” But then again, with rain forecast for Wednesday; you’re on your own but do in garage or under any overhang out of the rain..

11/17/20 TUESDAY. TEMPO. You’ll get in your 1.5 mile easy then do: 1 x 20 minute steady pace at a “comfortably stressed pace”; equivalent to a distance of a 5K or so.

11/18/20 WEDNESDAY. STRENGTH DAY. This one will be on your own at home; no workout in my front yard this week due to rain. I have posted the “regular” workout, and add an at home workout with fewer exercises.

Workout #53:


X 10 9 (can be done on an incline, e.g. against a railing, side of kitchen sink or table if needed

X 10 8


X 10 7

X 10 6

X 8 R/L DB/KB PLANK ROWS ( keep torso square to the floor as do your rows)

X 10 X 5 Right Offset Push-Ups ( can use a DB or KB on its side, or yoga block)

X 10 X 5 Left Offset Push-Ups


X 10 X 3 Push-Ups

X 10 X 2 Push – Ups

X 5 Heavier Swings – X 12 LEG RAISES (keep low back touching the ground)

X 5 ” ” – X 5 R/L Standing Presses ( hold with pause at top of lift)

X 5 ” ” – X 10 R/L Muay Thai Planks

X 5 ” ” – DB/KB Bent Rows

WORKOUT for at home #2:

X 10 Swings – X 10 Push-Ups (either on the ground or on an incline to maintain good form)

X 15 Swings – X 5 Deficit Sumo KB/DB Deadlift (go for the deepening your squat position)

X 20 Swings – X 5 R/L Clean & Presses

X 5 Heavier Swings – X 15 DGB/DB Pullover Sit-up and Reach

X 10 Swings – X8 Push-ups

X 15 Swings – X 5 Deficit Sumo KB/DB Deadlifts (maintain flat back)

X 20 Swings – X 6 Deep KB Goblet Squats (pause at bottom for the “1000-1, ” count, butt pointed down at 6 o’clock, hamstrings touching calves; straighten up & arch the back)

X 5 heavier Swings – 10 Push-Ups.

Can finish with Rack Carry, Farmers Carry, Waiters Carry.

11/19/20 THURSDAY. SPEED-WORK. Get in about 1.5 miles of warm-up plus 6 x 10 second pick-ups; then launch into the equivalent of 6 x 800 at 10K down to 5K pace by running 4 minutes ( 2′ recovery jog between reps).

11/21/20 SATURDAY. HILL REPEATS/XTRAIN/LOADED CARRIES/SPRINTS. 8 am start. The workout is on. Meet at the usual Seminary College site off Seminary drive and arrive early to get in a warm-up run and be ready to do the first set of exercises and hill repeats. Weather will be cool. Bring your mask and any wipes if needed ( I have them also in the van).

Let me know if you will join in so I have a head count.