Week of 12/20/21: Workouts; the Christmas Kettlebell Swing Challenge continues; no Sat HR/XT

Hi Folks,

Christmas week is here with much for each of us to accomplish by Saturday. Take care of yourself though demands on your time are increasing. Eat healthy and get your sleep will give you energy to keep pushing. I depend on foam rolling and stretching every day to keep the “equipment”, i.e., back and legs supple and work out the tight spots. I’ve found that with daily swings my back muscles require daily foam rolling so I can be healthy for the next day of swings.



12/20 45 50 80

12/21 45 55 85

12/22 45 55 85

12/23 50 55 85

12/24 50 60 90

12/25 50 60 90..Merry Christmas!

12/26 50 65 95

You review the Challenge schedule in previous postings along with tips on how to handle the day to day effort. If the muscles are tired select a bit lighter kettlebell weight, but get in the workout; more time between sets if breathing becomes ragged: keep control. The Swing is an explosive exercise with a strong hinge movement; don’t place all your effort on just the arms. . You can do this!

12/21/21 TUESDAY. TEMPO. After the warm-up mile: 12′ (4′) – 9′ (3′) – 6′ …continue to finish. This workout will keep you moving and hopefully you’ll get it in before the rain hits.


“Madison Av Gym”. 8:15-9:00 or so. Be ready for rain; if so, we might include fewer stations.

The usual format is 35″ doing each exercise followed with 25″ to move to the next station on the Circuit and recover. Look over the Circuit and make sure you know which weight you’ll need for each exercise.

12/23/21 THURSDAY. SPEED-WORK. Run your warm-up mile, get in drills, 6 x30 meter pick-ups, 2 x 100 (100). It will likely be raining so keep the workout moving.

2 x 200 (200) – 4 x 600 (200) at 5K pace – 2 x 200 (200).

12/25/21 SATURDAY. MERRY CHRISTMAS (but get your Swings in!)…No Sat HR/XT.

12/26/21 SUNDAY....finish off the week with a steady 4-7 miles followed by a strong Swings session! Then get in foam roller work and stretching.