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!
UPDATE ON 3/17/23: Our SATURDAY HR/XT/SPRINTS/SWINGS/TRAP BAR DEADLIFTS (3/18/23) workout is a go!
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)
KeesTraining 