Hi Folks,
Just back from visiting the four week old granddaughter and my daughter who came down from Montana to join in on the occasion. Much to celebrate! Also Robert and I attended the excellent Kettlebell Workshop 301 in San Carlos last Saturday. I’ll have skill techniques on various kettlebell lifts to share with our workout group during the next upcoming weeks. it’s a reminder that the learning never stops, it’s stimulating to learn from experts, and they make it fun to participate with a group who want to learn more.
11/7/23 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile you will get in:
2 x 15′ Tempo high aerobic pick-ups with (2′ easy run between the 15′ tempo runs)
11/8/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8 AM At Warren’s gym. Get in the warm-up and mobility exercises, then we’ll do 1-2 rounds of the Circuit; then go over a few of the Clean & Press details so that we all work towards perfect practice. We’ll also employ a “See-Saw Band/Press” drill to provide more power for your press.
KB Sumo Deficit Deadlifts
Left, Bottom half KB Get-Up
Right, Bottom Half KB Get-Up
Incline Push-Ups
R/L X 6 Single Leg Hip Thrusts (Bridges)
Wipers
Left, Clean x 6 Presses (squeeze opposite hand , shift weight to side of press so wt is stacked)
Right, Clean & X6 Presses
180 Degree LMine 180’s
2 x 6 Heavy KB Swings
Rack Carry / Farmer Carry
Finish with: Trap Bar Deadlifts
11/9/23 THURSDAY SPEED-WORK at your local track. After the warmup mile, skips, butt kicks, 6 x 30 meter quick cadence pick-ups; 2 x 150 (50) then:
200 (200) – 2 x 400 (200) – 4 x 800 (200)…200’s at mile pace, 400’s & 800’s at 5K pace.
11/11/23 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM Lot C of Seminary College ( 201 Seminary Drive, MV). We’ll open gate about 8:05 so you can do the warm-up while we do the set-up. Note that If you’ve missed training in general it is easy to modify the number of exercises, hill repeats
So far joining in: AJ, Denise, Dev,
KeesTraining 