Week of 11/28/22: Workouts this week; more on the Xmas KB Swing Challenge…

Hi Folks,

Update regarding Saturday HR/XT workout: on 12/3/22 – Cancelling Sat workout due to rain!

” 40 is the old age of youth; 50 is the youth of old age.” Victor Hugo. We can all relate!

More on the Christmas Kettlebell Swing Challenge:

I corrected the month of December schedule ( I was off a day) and emailed it to each of you.

Date Day Novice Int Trained

12/1. Thursday: 15 15 45 reps

12/2 Friday: 15 20 45

12/3 Sat.: 15 25 45

12/4 Sun: 20 25 45

The reps for each day this first week may seem conservative, but I’m having you acclimate to daily swings: you’ll notice an effect on the posterior muscles and abdominals.

I have added some notes to the previous blog with tips for the Kettlebell Christmas Kettlebell Challenge. As I went through and tested my daily swings and a number of Goblet Squats this week I had to make adjustments by adjusting with different kettlebell weights to get in 40-75 reps. By the third day in a row I was very aware that Swings work the posterior side: abs, hamstrings and back! Foam rolling and stretching became a necessity to be ready for the next day’s bike ride and the Swings.

If you experience overly tired muscles; cut back on the reps in general. The main goal of the Challenge is to set aside a daily brief time period to carry out the Swings. It will provide a good alternative workout during any bad weather days in December if you’re used to getting in runs or bike training.

11/29/22 TEMPO. After the warm-up mile run: 10′ tempo (3′ easy) – 6′ T (2′ easy) – 5′ T – then run to finish.

11/30/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Arrive a bit earlier to get in your warm-up: mobility, halos, goblet squats before we start with the 5 x 12 Swings; then followed by the Circuit.

Deficit KB Sumo Deadlifts/ X5 PVC pipe or BB O’head Squats

Right Side Muay Thai Planks

Left Side Muay Thai Planks

Inverted Row / Incline Planks

L/R Foot to Hand Placements

Wipers

X 3 R/L KB Clean to Front Squats

Weighted Plank

Landmine X4 R/L 4 O’Head Press

Hand to Hand Swings

Farmer Carry / Rack Carry

12/1/22 THURSDAY. SPEED-WORK at your local track facility for “1000 Meter breakdown”. After the warm-up mile, drills, 6 x 30 meters, 2 x 100 (100):

1000 (200) @ 10K pace – 800 (200) – 2 x 600 (200) @5K pace – 2 x 400 (200) – 2 x 200 (200).

12/3/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM at Seminary College ( 201 Seminary Drive) up the entry road and into Lot C where parking is available. Arrive a bit earlier to get in mobility exercises, goblet squats, halos, etc – very important

X 15 Mtn Climbers / X 12 DB Thrusters: 2 X Sprint – 1/2 “A” ( do hills at 5K effort level)

X 3 Heavy KB Goblet Squats ( go to where the kettlebells are) / X8 R/L DB Clean & Press: Sprint – Long

X6 R/L Top Half Get-Up / X6 R-L DB “Plank Drag” : 3 x Short – Sprint

X12 DGB “Jacks” / X8 DB Plank Row: 2 Short – 1/2 “B”

Then the next portion are the Loaded Carries/ Sprints / Swings and Trap Bar Deadlifts.