Week of 11/30/20: Workouts this week

Hi Folks,

UPDATE 12/4/20: KETTLEBELL SWINGS DECEMBER XMASS CHALLENGE for the month of December is back by request.The goal is to build your daily reps based on Pavel, the Russian Special Forces specialist, who introduced kettlebells to the US during the 1990’s ( I took class with him in 2002; then several more until certified by the staff from Pavel’s organization, Strong First.

The eventual goal is get in 100 swings, seven days per week and five Turkish Get Ups on each side -until it’s like brushing your teeth daily. Pavel has written an instruction book, Simple and Sinister which focuses on the Kettlebell Swing and Turkish Get Up (or simply Get Up). Our fitness group should be able to get in 5 days per week because your also focusing on running, cycling, swimming and weight training. Getting in swings, get – ups, some goblet squats and trap bar deadlifts, will give you “general preparedness” for all activities, sports and general strength for daily living.

The reps will seem low for the daily routine, but I’m giving you time to adjust to daily swings; some of you may be only getting in the reps and sets two-three days per week. It will be an adjustment to performing them daily; a conservative volume daily will add up in effort and results.

The other part of the challenge is to get in the fairly brief workouts during the busiest month of the year. You have to figure what time of day works best for you.

The XMAS CHALLENGE will be posted below).

Please take care of yourselves by wearing the mask and minimizing contact with others, the increasing numbers of COVID -19 cases are truly frightening. …..You can , however, safely train outdoors; we have the beautiful open space to run, bike and swim to keep our sanity and stay in shape!

12/1/20 TUESDAY. TEMPO on the track, fire roads, or trails. You can carry out the two rounds of the workout after a warm-up mile or so:

2 x ( 6′ (3′) – 5′ (3′) – 4′ (2′))….run them at “comfortably stressed


TWO rounds:

X 10 Swings – X 5 R/L KB Clean & Presses

1′ Farmer Carry

X 10 Swings – X 12 DGB Situp & Reach

X 10 Swings – X 6 R/L Alternating DB/KB Gorilla Rows

1′ Rack Carry

X 10 Swings – 8 Deficit KB Sumo Deadlifts

X10 Swings – X6 R/L DB Plank Row

1′ Waiters Carry

12/3/20 THURSDAY. SPEED-WORK. After mile warm-up and 6 x 20″ pick-ups.

Four Rounds: ( ( 5′ (3′) – 1′ (1′))…..about 600 – 200. Run at 5K and mile pace.

12/5/20 SATURDAY. HILL REPEATS/XTRAINING/LOADED CARRIES. 8 am start at Seminary College off Seminary drive. Arrive earlier and park along Seminary Drive to get in your warm-up run.Bring your mask as usual and keep social distancing during the runs and lifts. I wipe down the weights and kettlebells, but bring your own small portable sanitizer for after the workout.

LMK if you are joining in, so far: Hans, Judi, Alexandra, Shirley,


Some of you reminded me that we need to get rolling on the Challenge again for 2020!

DATE …………………. Regulars ………….. Novice

Friday, 12/4/20: 40 swings……………. 15

Saturday, 12/5/20: 45 15

Sunday, 12/6/20: 50 20

Monday, 12/7/20: 50 20

Tuesday, 12/8/20: 55 20

Wednesday, 12/9/20 55 25

Thursday, 12/10/20 60 25

Friday, 12/11/20 60 25