Week of 8/15/22: Workouts this week, KB 201 Class, Tips

Hi Folks,

A late start today due to many to do’s! Let’s get started and I’ll update during the week. We will have hot days this week; best to run in early am or after sunset. Practice taking in water prior to beginning your run or cycling session.

Reminder for two workshops coming up this Saturday at Oakland’s Most Powerful Gym, 2002 Montana St., Oakland (easy to get to) and led by qualified and very supportive instructors:

StrongFirst Foundations Workshop: 8AM – 12:00 PM. A selection of kettlebell, barbell, and bodyweight exercises: Power Breathing, StrongFirst Plank, Barbell Deadlift, Hard Style Pushup and Kettlebell Swing.

Or, for those who have done Swings, and the Get-Ups and are ready for a detailed review of those two lifts, PLUS, you’ll be introduced to the Kettlebell Snatch and the Clean and Military Press. When you’ve gone through this workshop you will have material to work on for the rest of the year and longer: Kettlebell 201: Rite of Passage Workshop from 1 PM – 5 PM

You can explore their web site: oaklandsmostpowerful.com and read up on the background of each instructor. I encourage you to sign up so you can focus on each lift in detail and receive plenty of assistance; it’s good to work with another instructor.(scroll down to “Upcoming” section on their site to sign up for the workout.

Regular lifts to get in: Kettlebell swings; aim for TuThSatSun with 4x 10-12 reps on-the-minute (OTM) to acclimate your body to fairly consistent training with break days from swings. Swings work your entire posterior side, abs and cardiovascular system. Just completing the modest volume in addition to 4 x 5 modest weight (KB or DB) Goblet Squats is plenty to work into a regular habit. It may take months to work up to 100 Swings, but keep the same volume of Goblet Squats for now. If you can get this weekly schedule going you’ll gradually add reps – and learn more lifts (probably include the Carries: Farmer, Rack and Waiters) so you have a hip hinge movement, an overhead movement or carry, leg strength and the get-up.

8/16/22 TUESDAY. TEMPO runs. After the warm-up mile get in the tempo pieces at about 10K race pace effort level. 4′ Tempo (1′ easy) – 10′ Tempo (2′ easy) – 10′ Tempo (2′ easy); then run to finish of your workout. .

8/17/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s. Do your mobility exercises and warm-up prior to the Circuit training.

  1. X5 Right KB or DB 1-Arm O’Head Squats (arm straight o’head, bicep in line with ear; squat down to full position, pause, then come to standing position.
  2. X5 Left KB or DB 1-Arm O’Head Squats
  3. Squat Position R/L Torso Rotations
  4. Incline Pushups
  5. R/L Foot to Hand “Iron Crosses”
  6. BB Romanian Deadlifts / BB Bent Row
  7. R/L KB Clean & Press
  8. Weighted Plank
  9. Landmine 180 Rotations / LMine Russian Twists
  10. Farmer Walk / Grip Plate O’Head Carry

8/18/22 THURSDAY. SPEED-WORK at your local track. Purpose here is not only improving leg speed, but fitness, pacing practice, and leg turnover. After the mile warm-up, skip and butt-kick drills; 6 X 30 meters quick turnover; then run 2 x 100 (100), 2 x 150 (50). There will 4 rounds for “A” group; 3 rounds for B and C groups:

(600 (200) at 5K race pace (200) – 400 (200) – 200 (200))

4 rounds for “A” group: (6′ pace group or faster)

4 rounds for “B” group (7′ pace group)

3 rounds for “C” group: 8′ pace or slower)

8/20/22 SATURDAY. HILL REPEATS/LOADED CARRIES/SPRINTS. 8:30 AM at Seminary College, 201 Seminary Drive, Strawberry; go up entry road and park in Lot “C”. Arrive earlier to get in your warm-up run, short run at bold level , band shoulder stretches and kettlebell warm-up that will be posted on the warm-up board.

  1. X15 Mtn Climbers (that’s 30 reps total) / X8 R/L Side Muay Thai Planks

Hills: Short – 1/2 “A” – Sprint

2) X 6 R/L Split Squats / X 12 DGB Sit-up and Reach

1/2 “B” + Long ( should be done well under 4′)

3) X 8 R/L DB Clean & Press

2 x Short – 2 x Sprint

4) X 12 DB “Thrusters” / X 8 R/L DB “Gorilla Rows”

Sprint – 1/2 “A” – Sprint

Finisher: 3 X 3 Heavy Trap Bar Deadlifts