Hi Folks,
UPDATES on 11/17/23:
I am cancelling this Saturday’s HR/XT session due to rain, a number of people going out of town and that ill with the TL XC team for the final North Coast Section in Hayward. This will be the last big meet of the season.
Note that next Wednesday before Thanksgiving I will NOT be holding CIRCUIT TRAINING workout because we’ll be out of town.
After seeing the high school kids exit the parking lot at the end of the school day; I make the blanket statement that teenagers under 20 should not be on e-bikes! Most the riders are not on pedal assist bikes, but straight strong battery power = speed. A good number wear no helmets as do the e-scooter riders. The weekly news outlets have noted that there’s been a dramatic rise in head injuries across the country with the young rider population. It was especially brought home to me after a friend’s daughter had hopped onto the back of a friends e-bike , went a very short distance, took a fall , hit her head which resulted in a major brain injury. It will be a long road back for her and we can only hope for the best.
11/14/23. TEMPO run…(I didn’t make it in time to post the workout due to software issue)
11/15/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Arrive on time to get in your mobility and warm-up exercises and the 5 x 12 Swings prior to the Circuit.
Deficit Sumo KB Deadlifts X 7
Alt Foot to Hand Placements / Left Arm Thread the Needle
Squat to Stand Stretches / Right Arm Thread the Needle
Incline Push-Ups
Weighted Hip Raises
Wipers x 12
Left Clean & 5 Standing Presses
Right Clean & x 5 Standing Presses
Landmine 180 Rotations
Lateral Plank Crawl
2 x 6 Heavy Swings
Farmer Carry / Rack Carry
3 x 3-4 reps of Trap Bar Deadlifts to finish the session
11/16/23 THURSDAY. SPEED-WORK at your local track.After the mile warm-up run, Skips, Leg Swings, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs. Then:
4 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) – 2 x 400 (200) – 4 x 200 (200)
11/18/23 SATURDAY. HR/XT/SWINGS/ LOADED CARRIES/SPRINTS/ TRAP BAR DEADLIFTS…Saturday session is CANCELLED due to rain, participants out of town, and I’ll be with TL XC team in Hayward for the Northern California Section XC meet, the final for the year.
KeesTraining 