Week of 2/20/23: Workouts this week for Tu/Wed/Th/Sat.

Hi Folks,

Update on 2/24/23: We will be holding Saturday HR/XT workout at 9 AM instead of the usual 8:30 to insure dry conditions and not quite so cold temperature for the workout.

2/21/23 TUESDAY. TEMPO . After mile warm-up begin your first tempo piece: 6′ Tempo (1′ easy) – 10′ T (2′ easy) – 8′ T – run to finish of workout.

2/22/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s. Be sure to get in your warm-up and mobility movements prior to the start of the Circuit.

KB Sumo Deficit Deadlift / O’Head Squats

Right Lunge Torso Rotations / R/L Foot to Hand Placements

Left, Lunge Torso Rotations / Squat to stand Hamstring Stretches

Incline Push-Ups

BB Romanian Deadlifts / BB Wipers

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

Landmine Right Lunge Row / Landmine Left Lunge row

Heavy Swings 2 x 6 reps

Rack Carry / Farmers Carry

Finish with 3 x3 Trap Bar Deadlift

2/23/23 THURSDAY. SPEED-WORK at your local track. (group does usually meet at 7:45 in free dirt PE parking lot for warm-up). After the warm-up mile, 30 meter pick-ups and drills:

2 x 150 (50) – 3 x 400 (on 2:30/ or 3′) – 1 x 600 (200) at 5K pace – 6 x 200 (200) at 1.5M pace.

2/25/23 SATURDAY. HR/XT/ LOADED CARRIES/SPRINTS/SWINGS/ TRAP BAR DEADLIFTS. 9 AM. (note time change from the usual 8:30 for tomorrow. We meet and park in Lot C of the Seminary College (201 Seminary Dr). Arrive prior to the start to get in your warm-up.run and mobility exercises……workout to be posted

coming so far; Judi, Tom, Elizabeth, AJ, Denise, Lisa, Andy, Paula, Jaspre (from TL team),