Hi Folks,
I should be back Tuesday after visiting Andre and family in time for Wednesday workout.
8/1/23 TUESDAY. TEMPO runs. After solid mile warm-up :
6′ Tempo at 10K pace (1′ easy) – 10′ Tempo (2′ easy) – 8′ Tempo then easy extra mileage and to finish.
8/2/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 Start at Warren’s Gym. After warm-up we’ll do 5 x 12 Swings. Then two rounds of:
Deficit KB Sumo DL / BB O’Head Squats
Left, KB Kneeling Windmills
Right, KB Kneeling Windmills
L/R Foot To hand Placements / L & R Foot to Hand “Iron Crosses”
Wipers
DBL KB Clean & Alt r/L Press
Landmine Squat to Press
Lateral Plank Crawl/ 2 x 6 Heavy KB Swings
Rack Carry / O’Head Plate Carry
Finisher: 3 x 3-4 Trap Bar Deadlifts
8/3/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups, 2 x 100 (100)L
2 x 300 (100)
2 x 400 (on 2′ or 2:30 or 3′) faster than 5K pace
2 x 600 (200) at 5K pace
2 x 400 (200)
2 x 200 (200)
8/5/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS and finish with 3 x 3 Trap Bar Deadlifts. 8:15 start in Lot “B” of Seminary College (201 Seminary Drive, Mill Valley / Strawberry area). Arrive 15 minutes early to get in warm-up and mobility.
LMK if you are joining in…
KeesTraining 