Week of 12/12/22: Workouts this week, Christmas KB Swings Challenge; Sat HR/XT

Hi Folks,

NEW YEAR’S RR GRADE RUN on 1-1-22: There are rumors of interest for our group to run our traditional 8M (5-7% grade) course from downtown Mill Valley (by City Hall and Fire Station) to the start of the RRGrade to the East Peak parking lot at top of Tam. The Gravity Car Museum next to the parking lot host an open house with warm drinks and homemade cookies; of course those who have made New Year’s Resolutions can skip the snacks. We also go down to the Mill Valley Coffee shop after which is along Miller Ave & Locust.

Let’s see how many of you would like to join in on the run for a head count because we need to workout rides back down from the mountain. Probably start 8:30 AM unless there are other preferences.

Looks like another on and off rainy week, but training should be able to proceed without too much difficulty; the Christmas Relays are coming up and we may have our own RRGrade New Year’s Day run – for those who can take on the 8 mile uphill 5-7% grade course.

This week’s Christmas Kettlebell Swings Challenge is in full swing:

Mon 12/12/22: 30 – 45 – 65 Swings for Novice – Int – Trained levels

Tue 12/13/22: 35 – 45 – 70

Wed 12/14/22 35 – 50 – 70

Thu 12/15/22 35 – 50 – 70

Fri 12/16/22 40 – 50 – 75

Sat 12 /17/22 40 – 55 – 75

Sun 12/18/22 40 – 55 – 75

12/13/22 TUESDAY. TEMPO. After the warm-up mile: 10′ steady high aerobic pace run (3′) – 7′ T (2′ easy) – 5′ then to finish.

12/14/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT & TRAP BAR DEADLIFTS. 8:15 AM start. At Warren’s gym (148 Madison Av), San Rafael. We’ll begin with quick warm-up, 5 x 12 Swings; then the Circuit.

Regular KB Sumo DL / X5 Goblet Squat ( go for form, deliberate, deep squat)

Left Kneeling “Thread the Needle” torso rotation

Right Kneeling “Thread the Needle” torso rotation

Incline Push-Ups

Leg Raises (over the 35# KB)

BB Romanian Deadlifts (do with solid neutral

Left KB Clean & Press

Right KB Clean & Press

Landmine Two Hand Bent Row

H – H KB Swings ( keep facing square to the front; opposite arm in bent position to counter the rotation)

O’Head Grip Plate (25# or 35#) / Rack Carry

12/15/22 THURSDAY. SPEED-WORK at your local track. After the usual mile warm-up, 6 x 30 meter pick-ups, Skips and Butt Kicks, 2 x 100 (100). then:

Three rounds of: ( 600 (200) @5K pace – 400 (200) @ under 5K pace – 200 (200) @mile pace. )

12/16/22 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start at Seminary College ( 201 Seminary Drive) up in LOT C (park there). I will get there a bit after 8 AM to open the chain gate and set up.