Week of 9/5/22: Workouts, Sat HR/XT back on..

Hi Folks,

This is the week to get in early morning workouts to avoid the heat!

9/6/22 TUESDAY. TEMPO run. I suggest a steady run instead of tempo because you’ll want to avoid quality running or cycling in the heat. Save it for another day when the weather cools off; you’ll get in moderate miles.

9/7/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlift finishers. 8:15 AM at Warren’s gym. Immediately after arriving at the gym, get in mobility exercises.

Deficit KB Sumo Deadlifts


Incline Push-up

Leg Lifts right to left Over 35# KB while balanced on butt


KB Alt. R/L KB Press

DBL KB Clean & Swing Clean . Repeat

Landmine Squat to Press / 180 Standing Rotations

Ball Slam with 15# or 20# ball

2 x 6 heavy KB Swings

25#, 35# or 45# Grip Plate O’Head Carry / Rack Carry

Finisher: Trap Bar Deadlifts 3 x 3

9/8/22 THURSDAY. SPEED-WORK on your local track. After the warm-up mile or so, drills and 2 x 100 (100). Then run:

8 x 400 (on 2′, or 2;30, or 3′ depending on your pace You are looking for about 45″ rest prior to starting the next 400; the clock doesn’t stop). After your last 400 and keeping the same rest interval go right into 1 x 1000 meters at 5K pace. Hold the pace steady, but run negative splits with a final push over the last 200 or 100 meters. Your trying to find that high aerobic threshold level, but controlled effort.

9/10/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and finish with 3 x 3 trap bar deadlifts. 8:30 AM start at Seminary College (201 Seminary Drive), up the entry road and park in Lot C. Get in your warm-up run and or calisthenics and mobility exercises prior to the start.

Weather should be cooler this morning..

Throwing in extra Swings this session to strengthen posterior side. Reminder: run the 1/2 “A”, 1/2 “B”, and Long at 5K effort level.