Week of 3/13/23: Workouts this rainy week.

Hi Folks,

Tuesday looks to be the most rainy and windy day of the week, so work around it. Weather is warmer and on the days with intermittent rain I had little trouble getting moderate distance bike rides with the appropriate waterproof gear. There are ways to adapt!


Upcoming Workshops by StrongFirst instructorswith detail instruction on pull-ups, deadlifts, ab training to be held on 3/18/23 at Homegrown Athlete X gym, 551 Taylor Way unit#5, San Carlos which is 4500 square feet in size.

10 AM – Noon: Mini Workshop on Barbell Deadlift & Tactical Pushup. They go into detail on form, tension, breathing, recovery etc., Learn it correctly by fully certified instructors. (included in price with the 12:300-4:30 class)

12:30 – 4:30 PM Hardstyle Pull-Ups and Abs training; pull-ups, Hollow Body, Hanging Leg Raises and more.

Registration info: Bodyweight 201 Hardstyle Pull-Ups, Abs in San Carlos for 3/18/23.. (comes up with Eventbrite.com reg service). $63 – $125. All instruction is excellent.

3/15/23 TUESDAY. TEMPO. It’s likely that will not be good for a run other than getting in a modest distance or skipping it altogether if a storm.

3/16/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Get in your mobility and warm-up exercises so that you’re ready to hit the Circuit!. I’m also having each of you get in the 2000 meter erg row to set your baseline; then you do it again in May.

LILLIE, arrive around to do get in your 2000 meter erg row time trial which will serve as your warm-up.

Deficit KB Sumo Deadlifts

Left, DB “Thread the Needle” (lower the DB slowly/controlled)

Right, DB “Thread the Needle”

Incline Pushups

Lying Knee Tuck Hip Rolls

Hanging Knee Kicks

DBL KB Clean & Double Press

Right, Landmine Single Leg Reach

Left, Landmine Single Leg Reach

2 x 6 Heavy Swings

O’Head Grip Plate Carry / KB Rack Carry

FINISH with Trap Bar Deadlifts 3 x3

3/16/23 THURSDAY. SPEED-WORK at your local track. Some of the group meet 7:45 in free parking lot near College of Marin PE complex for warm-up mile. When at the track do 6 x 30 meter pick-ups; then TWO ROUNDS of:

(2 X 150 (50) – 1 x 600 (200) – 3 x 400 (on 2′ if sub 6-pace, on 2:30 if sub 8′ pace, on 3′ if slower) . Note: do the 150’s then 600, then 400’s. Repeats that sequence for two rounds.

3/18/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS and Trap Bar Deadlifts. 9 AM start. Meet in Lot C of the Seminary College (201 Seminary Drive). Arrive a bit earlier to get in your warm-up prior to the start. We do have strength training, swings, loaded carries for those not running: something for everyone.

(more to come)