Week of 1/9/23: Workouts this week, Sat HR/XT changed, home workout samples

Hi Folks,

Looks like another week of on and off rain that will go over our already full reservoirs. Sandy, Eric and I rode from Rancho Nicasio on Sunday to check out Nicasio Reservoir,, waterfalls, rivers and the roads. Water everywhere and the spillway hadn’t been running for, I think, three years. Now all of the Marin reservoirs are full – a welcome sight!

Nicasio Reservoir spillway
A beautiful calm on Sunday between storms

The outdoor SATURDAY HR/XT/ LOADED CARRIES will NOT TAKE PLACE due to heavy rains predicted throughout the weekend. I will hold a Circuit training session, swings, trap bar deadlifts at Warren’s home gym (148 Madison Av which is two blocks from the Civic Center area).

1/10/23 TEMPO run over either flat terrain to mildly rolling roads or trails. After the warm-up mile or so get in 2 x 8′ of tempo ( with 3′ easy running between each set).

1/11/23 STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Get in the mobility exercises and warm-up; then we do 5 x12 KB Swings followed by two rounds of the Circuit. We finish with Deadlifts.

“Pyramid” Deadlift ( straddle feet on two boxes with KB in sumo stance; squat deep to build ROM)

Left Muay Thai Planks

Right, Muay Thai Planks

Incline Push-Ups

Alt. Foot to Hand Placements


Right, Single Leg Reach

Double KB Clean & Double Press

Left, Single Leg Reach

Heavy KB Swings 2 x 6

Rack Carry / O’Head Grip Plate Carry

SHORTER WORKOUTS at Home. It’s raining and motivation to get in workouts is difficult. It helps to keep it simple but not having an “entire program”, but include “complex exercise(s), i.e., movements that involve multiple muscle groups such as: swings, squats, deadlifts, clean & press; add short hill repeats or sprint in between and you’re set for several sessions. We already follow that format with our swings followed by sprints at the Saturday workout.

Twice per week will boost your fitness and strength gains

Put the workouts on a 3 x 5 cards so you can pull them out at random.

Example 1: “No rest”: Take two moderate weight kettlebells up to rack position, do 5-8 Double KB Front Squats, then drop the kettlebells to Farmer Carry position and walk 30 seconds or 30 meters; then without putting them down, bring the kettlebells to rack position and repeat the process – for 6-8 rounds. Your grip will be challenged by not putting the kettlebells down and your total body work capacity – your metabolism takes shoots through the roof. Exercising with two kettlebells means your in for a workload!

Example 2: Swings/ Hill Repeats. Do a set of Swings then run and uphill sprint of 12-15 seconds; jog back down easy and repeats. Gradually work up to a set of 20 swings. If you’re not near a hill, do the workout on the flat. You can substitute Swings with O’Head Squats, Clean & Press, Front Squats, or Deadlifts.

Example 3: Pushups & Sprints: Keeping it simple by combining the ballistic movement with smooth grinding movement. X 10 Swings / X 5 Pushups ( can be on an incline to maintain good form); X 10 Swings / X 4 Pushups; X 10 Swings/ X 3 Pushups; X 10 Swings / X 2 Pushups; X 10 Swings/ X 1 Pushup. Do for two rounds.

One member of our group, TOM, has been able to adhere to a daily program of two very beneficial movements for general physical preparedness ( GPP): during our Kettlebell Swings Christmas Challenge. The swing is a ballistic movement; the Getup a “moving plank” with measured controlled strength movement requiring mobility, shoulder stability, huge core strength and leg strength. The goal is to work up to a daily routine of 100 Swings & 5 R/L Getups.

1/12/23 SPEED-WORK on your local track. After the warm-up mile and 6 x 30 meter pick-ups you’ll run a Pyramid Workout to help simulate the overload of running a 5K race.

200 (200), 400 (200), 600 (200), 800 @ 5K pace (200), 800 @5K pace (200), 600 (200), 400 (200), 200 (200).

1/14/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/ SPRINTS/ TRAP BAR DEADLIFTS. 9 AM The alternative workout will be Circuit training at Warren’s (148 Madison Av, San Rafael which is two blocks from Civic Center. Go East on N. San Pedro Rd for two blocks, left on Jefferson, continue to end of block, right on Madison Av. fourth house on the left is Warren’s is directly across from the National Guard Armory. Garage/gym is in back.