Looks to be on and off bad weather this week; we’ll have to see how Saturday weather will look like. Those preparing for some of the upcoming charity rides may need to obtain rain shell pants, booties and rain jacket to get in cycling time. It shouldn’t be too bad because the rain showers are spread out throughout the day.
3/7/23 TEMPO. After the warm-up mile 8′ tempo (2′ easy) – 13′ tempo (run to the finish of the workout easy)
3/8/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit early to get in the mobility movements warm-up. We’ll also do the usual 5 x 12 KB Swings; then the Circuit. Elizabeth will row 2000 meters for her warm-up prior to start of Circuit.
R. 1- Arm O’head Squats
L. 1- Arm O’Head Squats
R/L Squat to Stand Hamstring Squats
R/L “Thread the Needle”
Right Hand DB Row
Left Hand DB Row
Exercise Ball Hamstring Curl
DBL KB Clean & R/L Presses
Right , Muay Thai Planks
Left , Muay Thai Planks
KB Figure 8’s / 2 x 6 KB Heavy Swings
Rack Carry / Farmer Carry
Finish with Trap Bar Deadlifts 3 x 3.
3/9/23 THURSDAY. SPEED-WORK at your local track. Some of the workout group meet at 7:45 in free dirt parking lot by PE Complex for warm-up run., 6 x 30 meters> If it is raining get in a 2 mile time trial , keep things moving; then it’s out of there. If weather is okay do:
4-5 rounds of: ((600 (200) – 400 (then on the 2:30 or 3′) – 200 (200))…The 600 at 5K race pace, the 400 a bit faster and 200 at mile pace.
3/11/23 Saturday. CIRCUIT TRAINING/Sprints/loaded carries/ Swings. 9 AM at Warren’s gym/garage located at 148 Madison Ave, San Rafael – just two blocks from the Civic Center. Take N.San Pedro exit -East. Continue East on N. San Pedro from the signal light for two blocks; left in Washington, to end of block, right on Madison Ave (a dead en street) to fourth house on right – directly across from National Guard Armory. If there is insufficient parking you can go back out to the light, go right for a long block and turn into the Jury parking lot. Go to East end of the lot and park near the side entrance gate to Madison Av. It’s only 100 yards to the gym.
Deficit KbSumo Deadlift
Right, Half Kneeling Windmill
Left, Half Kneeling Windmill
DBL KB Swing Cleans to Front Squat
Left, KB Clean and Press
Right, KB Clean and Press
Land Mine 180 Rotations/ Squat to Press
X 15 Swings
Farmer Carry /Rack Carry
Finish with 3×3 Trap Bar Deadlifts