Week of 2/15/21: Workouts this week, Sat HR/XT is on,

Hi Folks,

Looks like from Tuesday on the weather looks good for training outdoors. I’ve been sending demo videos to our group members during last week on the Turkish Get-Up with the instructors using substantial kettlebell weight. I strongly suggest you focus on the movement forth -three weeks without a DB/KB and execute the movement smoothly with deliberate stops at each step of the Get Up.

2/16/21 TUESDAY. TEMPO on the fire roads, trails over flat or rolling terrain, or even track if you have access to it. After the warm-up mile you’ll run the tempo pieces at 5K effort:

6′ tempo (3 easy piece’), 5′ (3′),; 4′ (2′); 4′ (2′); 3′ …finish.


2/18/21 THURSDAY. SPEED-WORK. Get in the warm-up run, 6 x 10″ quick cadence pick-ups, then:

3 Rounds of: (4′ (2′ easy), 2′ (2′), 1′ (1′))…….similar to running 800 – 400 – 200 for three rounds.

2/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary Drive near the entry road to the College and get in your warm-up run.

joining in: Judi, Shirley, Tricia, Denise, the Valla’s, TJ, AJ, Tom, Elizabeth, Kevin,

  1. X10 DB Thrusters + X 12 Mtn Climbers……Sprint – 1/2 “A” – Short
  2. X5 R/L DB Single Leg DL & Row + X8 DB Presses…….2 x Sprint – 1/2 “B”
  3. X 12 DGB Ab Crunch & Knee Tuck + X8 DGB Russian Twists…. Short – Sprint — Short
  4. X 6 DB Burpee & Row……3 X Short

The Sprints, Loaded Carries, Swings, and Trap Bar Deadlift follow.