Hi Folks,
Hope you’re set for another good week of training: weather is going to be good! You have options with the Strength Training session posted for Wednesday. Always include at least X 1 R/L Turkish Get-Up three days per week. Our second strength and fitness workout is on Saturday ( see below). Here I include
1/25/22 TUESDAY. TEMPO workout. After the warm-up mile do 4 x 6′ at 5K pace with (3′ easy between each rep). Keep it at “comfortably stressed” pace and controlled high aerobic level. You can set your effort level by the breathing intensity once you’ve found your pace that you can do for repeat bouts.
1/26/22 WEDNESDAY. STRENGTH TRAINING and SHORT WORKOUT. 8:15 start at Warren’s “Madison Av Gym”. Trap Bar and BB Deadlifts after the Circuit.
Deficit Trap Bar Squats x 6 / BB Overhead Squats x 6
R/L Thread the Needle
Incline Push-ups / Inverted Row
R/L Foot to Hand Placement
BB Wipers (gradually increase weight on BB)
DBL KB Swing Cleans x 6
R/L KB Presses
Weighted Plank
Swings x 15
KB Rack Carry / Farmers Carry
SHORTER HOME WORKOUT: Keep it moving, focus on form
X 12 Swings / X 10 Push-Ups
X 12 Swings / X 8 Push-Ups
X 12 Swings / Hold good weight KB by the “horns”, close to chest and walk one minute
X 3 R/L Cleans with solid weight KB to Rack Position
X 8 R/L Step-Ups on box or 12″-18″ step
1′ Plank
X 12 Swings / X 6 Push-Ups
X 12 Swings / X 5 Goblet Squats
1/27/22 THURSDAY. SPEED-WORK at Track. Warm-up mile, Skips, Butt-Kicks, 6 x 30 meters.
4 x 800 at 5K GP (200) – 2 x 400 (on 3′) – 2 x 200 (200). The 400’s to be run 1-2 seconds faster; the 200’s at mile pace. Try to run the 800’s within two seconds of each other. Lock into your pace and pay attention to your breathing effort, i.e., perceived exertion.
1/29/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College in Strawberry off Seminary Drive. Arrive a bit earlier to get in a short warm-up run or calisthenics and mobility work.
joining in for Sat: AJ, Judi, Shirley…. more to be updated later: I am picking up van after having it serviced
KeesTraining 