Hi Folks,
Busy day here, so it’s a brief posting to be finished later. Hope you are enjoying your Memorial Day – after pausing to reflect on all those who sacrificed for their country.
6/1/21 TUESDAY. TEMPO workout. After your warm-up mile or so you’ll be running 3 x 8 minute tempos at threshold pace followed by 3′ easy running. So 3 x 8′ (3′) to acclimate you to race pace effort.
6/2/21 WEDNESDAY. STRENGTH training day sample for the week.
X10 Swings – X8 KB Figure 8’s and Hold
X15 Swings – X15 Reverse Crunches (lying down on back, knees tucked toward chest, shoulder blades touching to ground. Tighten abs, raise your butt and lower back off the floor. Squeeze the hold for 1000 count)
X10 Swings – X6 R/L KB/DB Elevated Single Leg (foot on box or bench) Romanian Deadlifts ( do these slowly and deliberately because this is a hamstring worker)
X15 Swings – X5 R/L KB Presses
X10 Swings – X5 R/L Heavy KB Top Half Get Ups
X15 Swings – X6 R/L Lunge Torso Rotations
X10 Swings – 1′ Weighted Plank
X15 Swings – X7 Deficit KB Sumo Deadlifts
6/3/21 THURSDAY. TRACK work. Warm-up run, 6 X 30 meter pick-ups (fast turnover), 4 x 100 (100), 2 x 150 (50), 4 x 200 (200), 4 x 400 (on 2:30/3′), rest extra minute; then do 1 x 800.
6/5/21 SATURDAY. HILL REPEATS/XT/SPRINTS/ LOADED CARRIES. 8 am. Seminary College off Seminary Drive, Strawberry area. Arrive early to get in your warm-up run and to psych up for the workout.
- ) Mtn Climbers x 15 / X6 R/L Lung Torso Rotations
2 x Short – 1/2 “A” – Sprint
2) X 3 (DB Burpee x4 + DB Plank Rows x 3)
2 X Sprint – 1/2 “B” + Long
3) X 15 DGB Jacks / X 12 R/L Alt Hand-To- Toe V-Ups
Short – Sprint – Short – 1/2 “B”
4) X 15 DBL DB Thrusters / Lunge Walk Across street and back
2 X Short – 2 X Sprint
Follow next portion posted on board displaying Sprints and Loaded Carries with Trap Bar finisher.
KeesTraining 