Hi Folks,
Dear friends, Thank you very much for your generous gift to Sandy and I today after the Saturday workout! Very touching and will mean I can get you heavier weights! (just kidding). It’s wonderful for Sandy and I to have such a close community over the years – it’s a remarkable testament to the members of the workout group for sticking to the outdoor training for so many years. I still see Hunter doing DB Plank Rows at our Northgate location at age 5! May we all keep each other going. Thank you again!
Sunday, 12/ 24/23 day of Christmas Eve challenge: do your age in kettlebell Swings, X5 Goblet Squats, 2 x 8 Incline push-ups. Then enjoy a guilt-free celebration!
SHORT WORKOUT (if you can’t make Wed Circuit.) Two Rounds of:
(X 5 3-count squats - 8-10 Incline Push-Ups – x 15 Swings)
12/19/23 TUESDAY. TEMPO. After the warm-up mile you’ll up the pace to a “comfortably stressed effort”. then picking it up to about 10K pace:
8′ Tempo (1:30 easy) – 6′ Tempo (1′ easy) – 10′ Tempo (1′ easy then to finish of run)
12/20/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT SWINGS & TRAP BAR DEADLIFTS. 8 AM START.
Extra Wide KB Sumo Deadlift
Right, Single Straight Leg DB Deadlifts
Left, Single Leg DB straight Leg Deadlifts
Incline Push-Ups
L/R “Thread the Needle”
Wipers
Right, KB Clean & Press
Left, KB Clean & Press
Landmine Thrusters ( Squat to Press)
KB Rack Carry or Hold
Finisher: Trap Bar Deadlifts
12 /21/23 THURSDAY SPEED-WORK at your local track. After your warm-up mile, high skips, 6 x 30 meter pick-ups, a ladder workout:
2 X 200 (200) – 1 x 400 (on 2:30/3′) – 600 (200) - 1 x 1000 (200) - 600 (200) – 400 (on 2:30 (/3′) - 2 x 200 (200)…Then do a stretch for the hamstrings, quads, hips.
12/23/23 SATURDAY. HR/XT/SWINGS/CARRIES/SPRINTS/ TRAPP BAR DEADLIFTS. 8:30 AM start in LOT C of Seminary College ( 201 Seminary Drive). we’ll open Lot C a bit after 8 AM, so you can park and do your warm-up.
X 10 DB Thrusters / X 6 R/L Side Plank DB “Sweep & Reach”
(2 x Short - 2 x Sprint)
X 8 DB Burpee & R/L Plank Row - ( 1/2 ”B”)
X 12 R/L Mtn Climbers / X 8 DBL DB Clean & Press - Long
X 6 R/L “Thread the Needle” / X 5 R/L DB O’Head Reverse Lunges
Then it is on to the second half of the workout of sprints/ Carries/Swings/ Trap Bar Deadlifts
KeesTraining 