update: SATURDAY HR/XT/LOADED CARRIES…are on for tomorrow! Big group showing up, so bring masks, social distance…
A late posting today due to many meetings and “must do’s” that had to be attended to. Weather looks good for this week so your training and workouts should go smoothly. Keep at the January Kettlebell Swing Challenge, even if you have to reduce the number of swings; get in the daily routine.
1/12/21 TUESDAY. TEMPO workout. After your usual warm-up mileage the focus on very steady, high aerobic capacity, but controlled effort. Do 4 rounds of 5′ tempos (3′ recovery jog).
1/13/21 WEDNESDAY. STRENGTH TRAINING. In addition to the daily swings that are part of the Challenge; this day includes the extra exercises.
X 10 Swings – X6 R/L Lunge Rotations (your eyes should follow your hand while it makes it sweeping arc rotation).
X 10 Swings – X5 R/L KB Clean & Press
X 10 Swings – X7 KB Deficit Sumo Deadlifts ( working here on deepening your squat while maintaining your arched and braced back)
X 10 Swings – X 8 R/L 1-Arm DB/KB Rows ( use forward stance position, or kneeling with one knee on a bench or box while maintaining arched back)
X 5 Heavier Swings – X8-10 Push-Ups
X 5 Heavier Swings – X 12 Leg Raises
X 5 Heavier Swings – X 5 DBL KB/DB Front Squats ( perform a two-handed swing to “rack” both weights, then perform a good form squat with a “braced” frontside and tight abs. )
Finish with 3 sets of 15 swings if you are you acclimated to the 100 rep routine.
1/14/21 THURSDAY. SPEED-WORK. Emphasis on roughly the time period of a 400 for 8 minute pace runner; adjust accordingly. If you are able to run on a track, do so; otherwise, run the reps by time on the flatter fire road or trail.
10 x 2′ (2:30)
1/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am at Seminary College off Seminary Drive. Arrive early to get in your warm-up run and mobility exercises. As always, have your mask, maintain social distance (we have the space galore), and when performing swings, exhale away from others.
Coming so far: Judi, Shirley, Jack, Kevin, Linda, Ari, AJ plus 2, Elizabeth, Tom plus friends …