Week of 12/5/22: Workouts this week; KB Swings Christmas Challenge continues; Th, no Sat HR, but possible Circuit Training sessions.

Hi Folks,

UPDATE Friday, 2:50 PM: There will be a SATURDAY, 9 AM CIRCUIT workout at Warren’s for 8 members: Robert, Judi, Tricia, Peter, Alyce, Judi, Elizabeth, Tom, Lisa. If parking looks tight with residential parking, use Jury parking lot right across from Warren’s and use gate/side path to Madison Av and walk 100 yds to Warren’s.

UPDATE Thursday, 12/8/22: Regarding possible Saturday alternative workout at Warren’s gym (48 Madison Av, San Rafael) just two blocks from the Civic Center. We hold our Wed workouts there and we can do eight people indoors at a time if it is raining.(we usually do 2-3 stations out in front of the garage/gym if it’s clear). It will be raining, so I will offer a 9 AM session with 6 or 8 people; then another one at 10 AM. This avoids overcrowding and keeps the workout safe for everyone. I will need your response if interested in attending and flexible to do either the 9 AM or 10 AM sessions. So text me by Friday before noon if you want to participate so I have a head count; it may turn out we have only 8 or fewer who can make it. I can always have the 10 AM session with four, five, or six participants; if there are 12 I’d do six at 9 AM, six at 10 AM…I will update on Friday. (I will be missing the Netherlands vs Argentina match, but it will be taped!)…

UPDATE 12/6/22: Get in your Swings today: It’s a rainy overcast morning; if you are skipping a run or ride: get in your Swings! Support the other members of the workout groups by getting in your reps today; you know they are getting in theirs.

CHRISTMAS KB SWING CHALLENGE continues this wee for Novice, Intermediate , and trained level. Note: if you find that busy December doesn’t permit you to carry out the Challenge; do what you can and then try it again in January.


12/5 Mon 20 swing reps 30 swing reps 50 swing reps

12/6 Tue 20 30 55

12/7 Wed 25 35 55

12/8 Thu 25 35 55

12/9 Fri 25 40 60

12/10 Sat 30 40 60

12/11 Sun 30 45 65

12/6/22 TUESDAY. TEMPO. After the warm-up mile, get in: 4′ Tempo (1′ easy) – 8′ T (2:30 easy) – 8′ Tempo and then easy to finish.

12/7/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT + TRAP BAR DEADLIFTS. 8:15 AM Circuit start. Arrive a bit earlier to get in warm-up mobility exercises.

Deficit KB Sumo Deadlifts / PVC or BB O’Head Squats

Left side DB/Grip plate Side Plank “Sweep & Reach”

Right side DB/Grip Plate Side Plank “Sweep & Reach”

Inverted Row

Left Bulgarian (Split) Squats

Right Bulgarian (Split) Squats


“Dead Stop” DBL KB Cleans

Weighted Plank

Landmine 180 degree Rotations / Landmine “Thrusters

15# or 20# Medicine Ball Burpees ( or DB Burpees if you need to substitute)

Farmer Carry / Rack Carry

12/8/22. THURSDAY. SPEED-WORK at your local track. Some of our group meet 7:45 in dirt parking lot by PE complex and track for warm-up run; then do workout on the track. Get in warm-up run, 6 x 30 meter quick cadence pick-ups; then 400’s today with easy jog 200 recovery between each 400 so you can maintain good quality interval reps.

A gp ( sub 6′ pace): 12 x 400 (200); B gp ( sub 8′ pace) (200) 10 x 400 (200), C gp (sub 9′ pace) (200)

12/10/22 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS and finish with TRAP BAR DEADLIFTS. There will be NO Saturday workout at Seminary College due to rain on Saturday and Sunday. I am planning a Circuit Training at Warren’s gym for 9 AM and possibly 10 AM; depending on the head count. (see UPDATE above)