Week of 11/21/22: Thanksgiving week, Wed Circuit is on; no Sat HR/XT, but keep building your swing reps.

Hi Folks,

The December Christmas Kettlebell Swing Challenge. I’ve emailed the schedule and notes for the month to member of our group; if you didn’t receive the handout; let me know and I’ll send it to you. Once I remember how to upload an article to WordPress and the blog, I’ll post it. ( I wrote some notes and tips at the end of this blog posting below)

I am away this week with family in Bolinas and Sister Marion at the Dominican Nun’s vacation house; therefore my updates on the blog will be interrupted.

view from bluff above Bolinas looking towards Stinson Beach. Will be our last year here.

There will be a WEDNESDAY Circuit and kettlebell swings workout with 8:15 AM start; headed up by Robert.

11/22/22 TUESDAY. TEMPO run. Today get in a nice mileage morning; skip the tempo emphasis. But, get in your 30, 40, or 50 swings so that you get in 3-4 days of training in prep for Christmas KB Swing Challenge.

11/23/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. After your mobility exercises you’ll do as a group Swings together: 10 – 20 – 10 -20 reps. .then the circuit..

11/24/22 THURSDAY. HAPPY THANKSGIVING! to you all!

11/26/22 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/TRAP BAR DEADLIFTS. No workout for today as I’m still out of town, BUT get in another day of SWINGS and possibly again tomorrow or Sunday; get in four days during this next week.

X 10 Swings/ 2 Goblet Squats; X 15 Swings / X 10 Incline Push-ups ; X 10 Swings / X 2 Goblet Squats; X 15 Swings / X 10 Incline Push-Ups; …You can always do fewer reps, e.g., 2 x 5 reps of swings. The main challenge is when you can fit it into your schedule? Mornings, evenings or during noon? Have that worked out before Dec. 1st so you can begin your daily practice.

Do your stretching and foam roller work after the training session.

Thoughts and tips as you prepare for the Christmas Kettlebell Swing Challenge:

I’ve been increasing my days of KB Swings and find I must acclimate to more days and reps gradually. My advice is to get in your three, four and even five days of swings in but keep the number of reps conservative so they don’t overwhelm you with soreness and needing a day off.

I’ve found I must get in stretching and foam rolling so the legs and back are ready for the next bout of swings.

If you’re working out at the Novice level and find that after even three days in a row that you need a day off: take it! I don’t want to see any of you have setbacks during December! Remember my tip for reducing the KB weight or number of reps per set…..My goal is to have you make time to fit the training in during the busy month; not overdoing the total reps. You will learn quickly what workload you can handle to keep it going.

Make each rep count with a strong movement and finish, don’t allow yourself to get sloppy or forget to tense your abs, lock the knees and tighten the butt and lats each time!