Hi Folks,
There will be NO Sat/HR/XT this Saturday as Sandy and I we’ll be out celebrating our 50th in the Healdsburg/Forestville area. When go back to the next Saturday session I will change the start time to 8 or 8:30 so we avoid warm temperatures and you will have most of your day open after the crisp workout.
My apologies for posting the incorrect start time for the Saturday HR/XT; my brain was on the Wed Circuit Training time..
8/8/23 TEMPO run over relatively flat to mildly rolling terrain so you can keep a good steady high aerobic pace. Run your warm-up mile then go right into your first 8′ tempo piece at about 5M race pace; followed by 1′ easy jog, then right into the next 8′ pick-up and so forth.
8/9/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s garage/gym. Get in 10 minutes early to do your warm-up, mobility routine. Then it’s 10-20-15-15 Swings prior to doing the Circuit. Two rounds of the Circuit with 35″ of exercise and 25″ of recovery while you move to the next station.
Deficit KB Sumo Deadlift / BB O’Head Squats
Left Thread the Needle
Right Thread the needle
V Sit Lef Lifts over KB
Wipers / Romanian Deadlifts
Left, heavy KB Cleans
Right, heavy KB Cleans
Landmine Squat to Press
Lateral weighted Bar Dips / Ball Slam
Hand to Hand KB Swings
Farmer carry / Rack Carry
Finish with 3 x 3-4 reps of Deadlift or Trap Bar Deadlifts after the circuit. The Deadlft is a compound exercise ( involves multiple muscle groups in one lift), a hip hinge movement ( as is the Kettlebell Swing which also works the posterior side (glutes, hamstrings, back); the DL involves back , quads, hamstrings, core traps and hand grip – all in one movement! It helps reduce back pain if included with mobility exercises. It certainly is a favorite lift and test of strength for our group members.
8/10/23 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100). Then it is 4 Rounds of:
(2 x 200 (200) – 1 x 400 (on 2’/2:30/ or 3′) )…Finish with 1 x 800 at 5K pace.
8/12/23 The will be NO Saturday/ HR/XT this week. It certainly a morning to get out on the trails and run on dirt terrain and hill repeats sometime during your run. I suggest you start the morning with warm-up, then 12 Swings / alternated with 8 Incline Push-ups/ 3 Goblet Squats for 4 Rounds.
KeesTraining 