Hi Folks,
We are back on track after the Thanksgiving Holiday week with our regular workouts. There is an alternative Wednesday workout below the Circuit workout in the event you could not make the Wednesday session.
11/28/23 TUESDAY. TEMPO over mildly rolling dirt or pavement rolling terrain. After the warm-up mile go right into threshold tempo at about 10K race pace for:
12′ Tempo (1:30 easy run) – 8′ Tempo (1′ easy run) – 5′ tempo and then run to finish.
11/29/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Get in your warm-up mobility exercises, 5 x 12 KB Swings; then we go into the Circuit for two rounds:
Wide Stance KB Sumo Deadlifts x 6 (so you better target the running muscles)
Foot to Hand Placements ( mobility)
DGB Sit-Up & Reach x 12-15
Incline Push-Ups
Wipers / Bent Over Row
DBL KB Clean & Alternate R/L Presses
DB Romanian Deadlifts x 4-5 reps at modest pace with control
Land Mine Squat to Press x 6
Weighted Plank /DB Plank Drag
2 x 6 Heavier KB Swings
KB Farmer Carry / KB Rack Carry
FINISH with 3 x 3 reps of TRAP BAR DEADLIFTS
If you can’t make the workout: Warm-up with Halos, x 5 lightweight Goblet Squats, hip bridges, strap dislocates then: 5 x 12 KB Swings On the Minute (OTM), X 6 R/L KB Clean & Presses (practice implementing the slight “shift” of weight to the same side as the pressing arm so that the KB is “stacked” over your supporting leg), 1′ Plank and finish with DBL KB or Trap bar Deadlifts 3 x 3 reps.
11/30/23 THURSDAY. SPEED-WORK at your local track. After your warm-up mile, 6 x 30 meters, two rounds of Skips, Butt Kicks; then TWO ROUNDS of:
(4 x 100 (100) – 1 x 600 (200) – 400 (200) – 2 x 200 (200))…..600 @ 5K pace; 400 @ faster than 5K pace; 200’s @ mile pace.
12/2/23 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of Seminary College , 201 Seminary Drive, Mill Valley/ Strawberry area. I’ll arrive around 8 AM to open the chain gate to the Lot C entrance.
X 8 Hip Bridge Hold with Alt. DB Press / X8 R/L DB Gorilla Rows
2 X Short – Sprint
X 6 Goblet Squats / X8 R-L DB Plank Drag
1/2 “B”
X 8 R/L DB or KB Standing Presses / X 12 DGB Situp & Reach
Long
X 7 Slow DBL DB Romanian Deadlifts / X 6 R/L DB Side Plank “Sweep & Reach”
Sprint – 1/2 A
Then for second half of the workout, Go to the next white board for Sprints/ Carries/Swings and Trap Bar Deadlifts.
KeesTraining 