Week of 12/28/20: Workouts this week,Sat HR/XT,January Kettlebell Swing Challenge

Hi Folks,

Update (Friday 5:10 pm: SATURDAY HR/XT: It is a go for Saturday! Hans, Shirley, Judi, Kevin, AJ, Elizabeth K, ….any others checking in with me?

Those of you who were not quite able to stay with the Christmas Kettlebell Swing Challenge can take it on during January – New Year’s January Kettlebell Swing Challenge ( see first week plus posted below)

12/29/20 TUESDAY. TEMPO. After the warm-up mile get 4 x 4′ tempo pieces at 5K pace with 3′ recovery between each 4′ piece.

12/30/20 WEDNESDAY. STRENGTH TRAINING day. Note that the reps posted are fairly modest; feel free to adjust to your level of strength and fitness. The main goal is to get the workout in and be sure to get in the swings.

x 15 Swings – X 6 R/L DB Plank Rows

X 15 Swings – X 6 R/L Kneeling Torso Rotations

X 15 Swings – X 5 R/L DB/KB Split Squats

X 15 Swings – X 5 R/L Presses

X 10 Swings – X 8 R/L Alt Hand to Foot Toe Touches

X 10 Swings – X 7 Deficit KB Sumo Deadlifts

X 10 Swings – 1′ Weighted Plank

X 10 Swings – 8-10 Push-ups (either on ground or on incline)

12/31/20 THURSDAY. SPEED-WORK. After a warm-up mile and 6 x 10″ pick-ups for quick cadence warm-up do three rounds of: ( (2 x 45″ (1′), 1 x 2:30 (2′))

1-2-21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am Workout is on….at Seminary College off Seminary Drive area. Arrive earlier to get in warm-up run and be ready to get in the hill Repeats at 8 am. LMK if you will be attending, bring a mask and wipes. If not comfortable coming to the workout, I understand. LMK if you will be joining in on the workout. Bring mask and sanitizer. Exercise stations will be spread a good six feet apart; stay separated while running the hill repeats.

joining in for Sat: Hans, Shirley, Judi, Kevin, AJ, Elizabeth.

Start your New Year’s Kettlebell Swing Challenge for 2021. If you missed carrying it out during December; turn your attention to January and pick a doable level of reps, because executing your swings daily involves accumulating fatigue. You can get the reps in one, two, three days, but your body will be aware of the daily effort and accumulated muscles work. Again I suggest using the foam roller and stretching to keep your posterior muscles “rolled” and loose.

If the reps do hit you, remember to either lower the kettlebell weight, or get the count done with more sets of fewer reps: never strain to get in the reps. If you begin to lose form during a set, stop: recover and complete the next set with fewer reps. Always maintain control by adjusting rep counts and/or the kettlebell weight.



1/4/21 15 15 45 5

1/5/21 15 20 45 6

1/6/21 15 20 45 7

1/7/21 20 20 50 8

1/8/21 20 25 50 9

1/9/21 20 25 50 10