Update on 8/25/22: HR/XT/LOADED CARRIES/SPRINTS are a go for this Saturday , 8/27/22 at 8:30 am…
8/23/22 TUESDAY. TEMPO After the warm-up mile you’ll be running two tempo pieces at a high aerobic, but controlled pace: about 10K race pace.
Run a 12′ Tempo (3′ easy) – 12′ Tempo; then run to finish.
8/24/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Arrive 5′ early and get in your warm-up exercises.
X5 Right 1-Arm O’Head Squats
X5 Left 1-Arm O’Head Squats
Alt R/L Leg Squat – to -Stand Hamstring Stretches / Bent Over Wide Stance Groin Stretch
Foot to Hand “Iron Crosses”
BB Romanian Deadlifts / BB Bent Row
R/L Alternating KB Clean & Presses
Land Mine 180 degree Rotations / LMine Squat to Press
Hand to Hand Swings
O’Head Grip Plate Carry / Farmer Carry.
Finisher: 3 x 3 Trap Bar Deadlifts
Abbreviated home workout if you are short on time: Execute 2 Turkish Get Ups on each side , then do 3 Rounds of:
(X 12 Swings – X 5 Goblet Squats – X 10 Incline Push-Ups) .
Short DAILY workout #2: for over 50 women:
16 Push-Ups / Free Squats x 22
Men: 32 Push-Ups / 26 Push-Ups…
Women over 60: 12 Push-Ups / 18 Free Squats.
Men over 60: 30 Push-Ups / 24 Free Squats
8/25/22 THURSDAY. SPEED-WORK at your local track.
8/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8:30 AM. ( It is a go; though I will change the first half of the workout). Meet at Seminary College, 201 Seminary Drive; turn left up entry road and park in Lot C. …. Allow time for either a short warmup run or calisthenics routine prior to the starting time of 8:30..
We will go over the details of the clean and Press after the first half of the workout..