A bit of change later this week because I have cataract surgery on Thursday and will have to avoid any exertion for about ten days; therefore, I have to cancel this Saturday’s Hill Repeats.
9/28/21 TEMPO workout for this week: After the warm-up mile or so get in 3 x 8′ tempo pick-up at 10K effort level followed by (3′ easy running between each rep).
9/29/21 STRENGTH TRAINING for this week. 8:15-9:15 am workout. We should be able to have you complete two rounds of the Circuit and finish with Trap Bar Deadlifts.
5 x 12 Swings prior to beginning the Circuit;
Deficit KB Sumo Deadlift
X6 DBL KB Swing Cleans & Front Squat
L. Muay Thai Planks
R. Muay Thai Planks
KB Figure 8’s
9/30/21. SPEED-WORK on the track. If you missed running your Max VO2 1.5 mile test last Thursday, get it in this week. Then refer to the chart in last week’s posting to see how your time translates to your oxygen uptake. For this week do THREE rounds of:
800 (200 easy
2 x 200 (200)
that is an 800-400-2 x 200 repeated for three rounds ; all with 200 recovery.
10/02/21 SATURDAY.….Saturday Hill Repeats are cancelled for this week (need more time to recover from eye surgery).