Hi Folks,
There will be NO Saturday HR/XT workout this week because a group of us will be cycling in the sold-out Tour De Fuzz event in Santa Rosa / Healdsburg wine growing region area ( event is sold out).
8/29/23 TUESDAY. TEMPO run over flat to mildly rolling terrain over dirt or pavement. After the warm-up mile: do 6′ Tempo (1′ easy) – 8′ Tempo (1′) – 10′ Tempo, then continue to finish with easy miles.
8/30/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s Gym. Quickly get in your mobility exercises, then get in 10 – 20 – 10 – 15 – 5 Swings.
Deficit KB Sumo Deadlift x 5
R/L Foot to Hand Placement
BB O’Head Squats x 5
Inverted Row
KB/DB Plank Row with Step-up Block
Wipers / Romanian Deadlifts
Alt KB Dead Clean & Press x 5
X 5 Single Right Leg Deadlift / X 5 Single Left Leg Deadlift
LandMine 180 degree Rotations / Thrusters
Weighted Plank
KB Figure 8’s / KB One Arm Swings
Rack Carry / Farmer Carry
8/31/23 THURSDAY. SPEED-WORK at your local track.
KeesTraining 