Week of 2/1/21: Workouts this week,Sat HR/XT looks good

Hi folks,

Saturday workout will be a go and we will have cool but clear weather. There will be slight changes with the third board featuring sprints and loaded carries; finishing with trap bar deadlifts and band walks.

We’ll also working on parts of the Turkish Get Up each week because it is important for mobility, core work, right and left sides, upper and lower body and more. If one had to pick only one lift/movement; most of the top instructors pick the Turkish Get UP! Beginning with no weight load and gradually doing the TGU on both sides will make you a better and more balanced athlete.

1/5/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll do four pick-ups:

3′ at 5K effort (2′) – 12′ at 10K effort (4′) – 6′ at 5K effort (3′) – 3’…then easy steady run to finish. Running (or cycling) for sustained time periods at high, but controlled pace, acclimates your body to racing. The trick is to set the effort level so it builds your strength for your sport and racing; not “trash” you.


X10 Swings – X6 R/L Lunge Torso Rotations (your eyes should track your hand throughout the rotation. The goal is to gain torso rotational flexibility)

X15 Swings – X8 Deficit KB Sumo Deadlifts ( moderate weight for reps; serves as good warm-up for trap bar deadlift later)

X10 Swings – X6 R/L KB Clean & Press

X15 Swings – 1′ Weighted Plank

X10 Swings – X5 DBL KB Swings Cleans (takes focus on your “set” / start and powerful hip hinge to get the momentum strong enough with both kettlebells to make the clean to rack position)

X15 Swings – X7 R/L KB Step-Ups

X10 Swings – X12 DGB Sit-up and Reach

X15 Swings – X6 R/L One-Arm KB/DB Row (bring the weight in arc towards lower ribs; not scrunched up to shoulder: works lats more)

1/4/21 THURSDAY. SPEED-WORK on fire roads, track or even smooth trails. Simulating 800’s by time; know roughly your per 400 pace to determine total time for each of the 4 X 4′ reps (2:30 recovery jog between each rep).

1/6/21 SATURDAY. HILL REPEATS/STRENGTH/LOADED CARRIES and TRAP BAR DEADLIFTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary near the entry road into campus; do your warm-up run then go up to where I have the exercise stations set up by 8 am. We’ll do stations with the group in shifts of 5 or 6 to spread everyone out for social distancing at the exercise stations and during the hill repeats.

LMK if you will be attending by Friday at latest. Judi, Kevin, Shirley, Denise, the Vallas, Hans, Tricia, Vicki, Linda, Tom, Elizabeth

Bring your masks; there are new models available that are made for working out ( Coach Warren obtained one by Asics – it works for heavy exercising). We’ll have to all search out other good manufacturers for the exercise models.