Hi Folks,
It’s been a usual week for me that resulted in delays updating the blog. Here’s the latest:
UPDATE on 3/8/24, 8:30 AM: We will have SAT/HR/XT tomorrow with the usual 8:30 AM start in Lot C of the Seminary College. I wasn’t sure about the rain prediction; it will be very slight as far as I can make out from the forecast, and then clear up during the second half of the workout.
3/5/24 TUESDAY. TEMPO RUNS. After the warm-up mile over flat to rolling terrain on dirt or roads, you’ll run:
6′ tempo at 10K pace (1’easy run) – 10′ tempo (2′ easy) – 6′ tempo and run to finish.
3/6/24 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/ SWINGS/ CARRIES. 8 AM at Warren’s garage gym. We’ll do rowing warm-up, mobility exercises and 10 -15-10-15 swings prior to the Circuit.
DB STEP-UPS.
Left, Side Plank Leg Raises / R/L DB Plank row
Right Side plank Leg Raises / DGB Sit-Up & Reach
Incline Push-ups
Weight Bar “21’s” Curls
Wipers
Left, Heavy KB Cleans x 5 / Left, KB Clean & Press
Right, Heavy KB Cleans x 5 / Right KB Clean & Press
X 5 Controlled KKB Goblet Squats
DB ‘”Bird Dogs” R/L x 5
Rack Carry / Farmer Carry
Finisher: BB Deadlifts, Trap Bar Deadlifts x 3-4 reps
3/7/24 THURSDAY. SPEED-WORK at your local track.
3 Rounds of: ((400 (200) – 200 (200) – 2 x 150 (50))…..400 at 5K pace/ 200’s at 1M pace.
3/8/24 SATURDAY. HR/XT/SPRINTS/ SWINGS/LOADED CARRIES/TRAP BAR DEADLIFTS. 8:30 AM in Lot C of the Seminary College in MV/Strawberry area ( 201 Seminary Drive. Arrive about 8:10 to get in your warm-up run and mobility exercises….I will post workout later today.
KeesTraining 