Week of 11/14/22: Tu/Th/Wed/Th/Sat workouts; gearing up for December Kettlebell Christmas Challeng; KB 101 class on 11/19/22

Hi Folks,

I’ll be updating the blog each day due to many anticipated interruptions of “to do’s”, meetings, Holiday prep, etc. We do have a week of clear, cool, training coming up: cycling and running should be ideal.

There is also a kettlebell workshop this Saturday; the same morning as our regular Sat HR/XT/Loaded Carries session. Master Leader and instructor, Annalisa Naldi, Melissa Templeman and Luis Del Toro are all Strong First Kettlebell certified trainers and very accomplished: all three can hold a heavier kettlebell overhead than anyone in our group!You learn the details of the key kettlebell lifts and that gives you time to do “perfect practice” for the next six months.

SATURDAY, 11/19/22. 8 AM – 12 PM Kettlebell 101 Workshop: focus is on the KB Swing and Turkish Get Up. You will get help with all the details of those two movements that make up the core of KB training along with Goblet Squat, Clean & Press, Snatch and Deadlift. Go to http://www.oaklandsmostpowerful.com to get the details and sign-up ($125); you’ll be receiving plenty of one on one help. It’s a quick freeway drive to the gym’s outdoor exercise space with overhead tarp and rubber flooring. …..Meanwhile I’ll be holding our regular Sat workout.

GEARING UP FOR CHRISTMAS KETTLEBELL CHALLENGE in DECEMBER. I’m still working on revising last year’s schedule for the month of December and helpful notes; meanwhile, you’ll need to increase the number of days you do your swings- immediately, so that you are somewhat acclimated for the daily swings during December.

ADD DAYS of swings: If you are doing your swings two days per week e.g., say Wednesday and Saturdays; add Monday this week; then during the last week add Thursday. If you are only doing one day per week at present; add Saturday and Monday this week. Add Tuesday during the last week of November.

REPS: I’m sure everyone is carrying out a different number of swings per session. So for now, I’d suggest doing reps of 10-12 on-the-minute (OTM): gives you a rest period between sets, but keeps you going- and the session is over in less than 5 minutes (for now). Usually 30-50 swings, as you figure out your total reps stop short of fatigue and/or losing form. When you build a base of 30, 40, or 50 reps you’ll be experimenting with sets of 5,10, 15 or 20 reps.

Complete some your mobility exercises prior to the swings with Halos (shoulders), Goblet Squats (legs/hips), Bird Dogs and strap shoulder dislocates and rotations. Part of the test during the busiest time of year is to be able to get in the workouts; then you can do them the rest of the year….more to come for December.

TUESDAY, 11/15/22 . TEMPO run. After the warm-up run you’ll run: 12′ Tempo – (3′) easy running -8′ tempo at 10K to 10M race pace effort level.

WEDNESDAY 11/16/22 STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM start at Warren’s garage/gym. We will do the same Circuit as last Wednesday but run through it for two rounds instead one round performing at the same station twice. NOTE: there will be Wed workout next week though I’ll be away; Robert will head it up.

PVC/BB O’Head Squat / Deficit KB Sumo Deadlifts

Left Lunge Torso Rotations

Right Lunge Torso Rotations

Incline Push-Up

DB “Gorilla Rows” R/L


L/R x 4 KB Clean & Front Squat

DGB Sit-Up & Reach

Landmine R/L x 4 O’Head Press / 180 Rotations

Lateral Bar Dips, side to side

2 x 6 Heavier KB Swings

KB Rack Carry / Grip Plate O’Head Carry

THURSDAY 11/17/22 SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100) meters:

2 x 200 (200), 2 x 400 (200), 4 x 800 (200)……Jose, get in 6 x 800 for your workout.

SATURDAY. 11/19/22. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College (201 Seminary Drive), Mill Valley (more the Strawberry side).

NOTE that there will be no SAT HR/XT due to Thanksgiving and that I’ll be away.

more to be posted

by this time get out of your comfort zone and up the weights a bit