Hi Folks,
8/22/23 TUESDAY. TEMPO run. After the mile warm-up: 12′ Tempo (2′ easy) – 8′ Tempo (- easy run to the finish of workout.
8/23/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM Start at Warren’s gym. We’ll warm-up with mobility exercises, 10-20-15-15 Swings; then do the Circuit and finish with 3 x 3-4 reps of Trap Bar Deadlifts.
DBL KB Deficit (or regular) Sumo Deadlifts
Left, Thread the Needle / Squat to Hamstring Stretch
Right, Thread the Needle / Squat Torso Rotations
Incline Push-ups
Alternate Elevated Single R/L Leg Hip Bridges / Hip Rolls
Wipers
Left, Kneeling KB Presses x 5
Right, Kneeling KB Presses x 5
Landmine 180 Rotations / LMine “Thrusters”
Weighted Plank
Farmer Carry / Rack Carry
You’ll finish with 3 x 3-4 reps of Trap Bar Deadlifts.
8/24/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, 6 x 30 meter repeats, 2 x 100 (100), you’ll do 3 rounds of:
(600 (200) – 400 (then on 2’/2:30 or 3′ depending on your race pace) you’ll go right into the 200 (200) )….The 600 and 400’s are run at 5K pace; the 200’s at Mile pace.
8/26/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM back in Lot BC of Seminary College ( 201 Seminary Drive); I’ll open the lot about 8:10 AM.
KeesTraining 