Hi Folks,
Another promising week of cool clear weather ahead so you can ramp up the training as you prepare for any running, triathlon or cycling events. Weather should be fine for Saturday HR/XT workout, so that is a go.
DAILY SWINGS ADJUSTMENT: Regarding adjusting Kettlebell Swings & GetUps weekly schedule. The December Swing Challenge is over, but we will modify sets and reps for those who are training for a running, cycling or triathlon event in the Spring. If you find the daily 100 reps of Swings and 2-5 GetUps; re-adjust it to 150 – 300 reps per week. Example, MWSat and work up from 150 – 180 – 225 – 255 – 300 eventually.
1/24/23 TUESDAY. TEMPO runs that add up to about 20 minutes. After the warm-up mile:
6′ of Tempo at 10K pace (1′ easy) – 10′ Tempo (2′ easy) – 6′ Tempo and run to finish of workout.
1/25/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Be sure to get in mobility movements and warm-up exercises: it’s cool in the morning.
KB Sumo DL / Cycle Squat x5
Left, Side Plank “Sweep & Reach”
Right, Side Plank “Sweep & Reach”
Right, 1-Arm DB Bench Rows
Left, 1-Arm DB Bench Rows
Foot to Hand Foot Placements
Wipers
DBL KB Clean &Press X 5
Weighted Plank
Landmine 180 degree Rotations
2 x 6 Heavy KB Swings
Grip Plate O’Head Carry / Farmer Carry
1/26/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile: 6 x 30 meter pick-ups., 2 x 150 (50)…Four rounds of:
600 (200) at 5K pace
400 (200) faster than 5K pace
200 (200) at mile pace.
1/28/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS & LOADED CARRIES.8:30 AM at Seminary College, up in lot “C” (201 Seminary Drive in Strawberry area). I will open lock to gate into Lot C around 8 AM in order to set up the exercise stations and so the group can do their warm-up exercises and run.
X 35 Jumping Jacks / X5 R/L DB Half Kneeling “Windmill”
2 x Sprint – 1/2 “B”
X 15 Mtn Climbers ( 30 reps total) / X 12 DGB Jacks
Long – 2 Sprint
X 6 R/L DB O’Head Reverse Lunge to stand / X6 R-L DB “Plank Drag”
2 Short – 2 X Sprint
X 10 DBL DB Thrusters / X6 R;L “Iron Crosses”
1/2 “A – 2 x Short
2) Hill repeats followed by Sprints/Loaded Carries/ Swings/ Trap Bar Deadlifts
KeesTraining 