Hi Folks,
Been away to family and got a bit behind with posting workout week. Thursday through Saturday will be raining with SATURDAY HR canceled, but we’ll focus on NEW YEAR’S RRGrade run up Mt Tam (see below)…
Meanwhile, the Christmas Kettlebell Swings Challenge continues through the Holidays. Okay, the weather is drizzly and grey; perfect for getting in those KB Swings and finish off the year! Remember, if muscles are feeling it do first sets of Swings with lighter KB; then go to your regular KB weight.
DATE Novice Int. Trained
12/26 55 70 90
12/27 55 75 95
12/28 55 75 95
12/29 55 75 95
12/30 60 80 100
12/28/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT & Trap Bar Deadlifts. 8:15 AM. at Warren’s is a go tomorrow for those who are in town. Arrive a bit earlier for warm-up mobility exercises.
Wide Stance KB Sumo Deadlift
Left, Lunge Torso Rotations
Right, Lunge Torso Rotations
Incline Push-Ups
Left, Step Reverse Lunge to Stand
Right, Step Reverse Lunge to Stanc
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
L/R Landmine x 5 One Arm Rows
Left, DB Side Plank “Sweep & Reach”
Right, DB Side Plank “Sweep & Reach”
O’Head Grip Plate Carry / KB Rack Carry
12/29/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, drills and 6 x 30 meter pick-ups. Then a ladder workout tending toward the shorter intervals for most of the workout.
2 x 150 (50) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200); 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200) – 2 x 150 (50)
12/31/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. HR Workout is Canceled due to rain; we’ll focus on the New Year’s RRGrade Run on Sunday
1-1-23 SUNDAY. MT RR GRADE RUN, 8 miles. 8:30 AM from downtown Mill Valley; starting on Corte Madera Ave next to Sweet water Inn/ City Hall and Fire Station. Bring a small duffel bag with change of shirt, some warm-ups: you never know the what the weather will be on top of Tam!
The RRGrade is a steady 5-7% grade after the first paved mile to the start of the dirt fire road that goes up to East Peak parking lot. We have people who can give rides back down. I may bring up some kettlebells so that the drivers get in their workout or do the short walk around the top of the mountain. You should be able to finish under 2.5 hours. After the run some of us have breakfast at the Mill Valley Coffee Shop at Miller Av/ Locust (you’ll see a 7-11 across from the cafe). That was the unofficial hang out we’d go to after the Saturday run from the Mt Home Inn that had been in progress during the 1960’s with Don Pickett, Byron Lowry, Don Makela and others.
Text me if you are joining in: Judi, Kevin , Kathleen, Lisa L, Lisa T, Denise, Pam, Robert, Tom, so far.
KeesTraining 