Week of 7/19/21: Workouts, new phase for Sat/HR/XT sessions, vacation time.

Hi Folks,

Last Saturday we moved our workout stations at the Seminary College to Level “C” parking lot which is one row above where I used to park the van with all the equipment. That’s a Fire Lane so no vehicles can park there!. . We now officially rent the space from the college for our use on Saturdays. They want our participants to park in Lot C (face your car into the hill) and I’ll set up the mats on the west side closest to edge of the lot. It’s a wider space in this lot for the workout stations and sprints. The Long Sprint is a bit longer, but will only make you fitter.

I’ve covered the liability insurance, but to cover our rental space and permission to use the grounds; we’ll have to charge a $15 fee per session. This Saturday will be our last workout; we pause the sessions during August. It is a good site for our Hill Repeats and exercise stations: a variety of hills, space for sprints, parking and we don’t bother residents in the surrounding area.

7/20/21 TUESDAY TEMPO . After your warm-up mile or so you’ll get in :

10′ tempo (4′ easy running) – 8′ T (3′) – 6′ (2′) – 4′ (2′).

7/21/21. WEDNESDAY. STRENGTH TRAINING. Warm-up with DB/KB or grip plate Halos; hip raises, a few goblet squats and shoulder dislocates:

X 12 Swings – KB Figure 8’s through the legs ( works torso, core) and X6 Lunge Torso Rotations

X 12 Swings – X8 Split Squat pass Through ( hold split squat position; sink through into deep squat; as you come up- pass the kb from left to right and right to left)

X 12 Swings – X5 L/R KB Presses

X 12 Swings – X7 KB Deficit Sumo Deadlfts

X12 Swings – X6 R/L Side Plank Sweep & Reach ( use a light DB)

X 12 Swings – X8 R/L DB/KB 1-Arm Row (take a forward stance, leaning hand on a chair or box as do your heavy rows with the other hand)

X12 Swings – X5 DBL KB Front Squats

X12 Swings – 1′ Weighted Plank

X 16 Swings….finish.

7/23/21 THURSDAY. SPEED-WORK. At a track is best. After the warm-up mile, 6 x 30 meter quick leg turnover controlled sprints; get in 7

2 x 150 (50) stride-outs, 2 x 200 (200), 5 x 600 (200) run at 5K goal pace ( GP). Eventually we’ll have you run a strong set of 6 x 800 to prepare you for 5K, 10K and half marathon runs.

7/25/21. SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 8 am. Seminary College, Lot C; park there about 20 minutes before we start at 8 am; run a mile of figure 8’s through the parking lots.

LMK if you will attend the workout: