Hi Folks,
We’re in for a good weather week for training outdoors including our Sat HR/XT session. You’ve probably observed that I’ve included a number of mobility exercises in our Circuit Training sessions: as we age and continue with our exercise program regular mobility movements are a must. SATURDAY HR/XT is on for this Saturday; see below.
5/28/24 TUESDAY. TEMPO workout over flat to rolling terrain with emphasis on holding a high, but controlled aerobic pace to acclimate to racing effort. You’re running at a “comfortably stressed” effort level, such that you can do the three sustained repeats. After the warm-up mile get in:
6′ tempo (1′ easy run) – 10′ tempo (1′ easy) – 6′ tempo; then continue with run to finish of workout.
5/29/24 WEDNESDAY.STRENGTH TRAINING CIRCUIT/ SWINGS/ MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Get in quick warm-up mobility exercises; then we do our 50-60 swings.
Deficit KB Sumo Deadlifts
Left, “Bird Dogs ” / Left Bkwd Kneeling Hip Circles
Right, “Bird Dogs” / Right Bkwd Kneeling Hip Circles
Incline Push-Ups
Thread The Needle / Iron Cross
Wipers
DBL KB Clean to Rack x 1 R/L Press – Repeat
Alt. R/L Weighted Vest Reverse Lunges or, Squat Hold
LMine 180 degree Rotations / L/R X5 LMine Fwd Stance Presses
“21’s” weighted Bar
2 x 6 Heavy Swings
O’Head Grip Plate Carry / Farmer Carry
Finisher: Trap Bar Deadlifts
5/30/24 THURSDAY. SPEED-WORK at your local track. After a steady mile warm-up run, 6 x 30 meter pick-ups, skips and butt-kicks:
A gp: sub 7′ pace runners: 2x 150 (50), 1 x 200 (200), 1 x 400 recover 1′; then 4 x 600 (200) at 5K pace.
B gp: low mileage runners: 2 x 100 (100): (400 (200) – 200 (200) – 2 x 100 (100))…the idea is to build or maintain the leg speed without running out of gas: stay sharp.
6/1/24. SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of Seminary College ( 201 Seminary Drive), MV/Strawberry area). We’ll have 4 exercise stations plus 4 sets of hill repeats; then it’s onto the second half of the workout consisting of Loaded Carries, KB work, Sprints ranging from 20′ – 1:30; Swings , Mobility and finish with Trap Bar Deadlifts. The second half of the workout works well for those who are not running the Hill Repeat portion, and I have a separate whiteboard for those who are not running at all.
LMK byThursday 5/30/24 if you are joining in. Denise, Tom, Elizabeth, Shirley, Zahra, Leo,
DGB Jacks X 10 / Sprint – Short – 1/2 “A”
(DBL DB Clean X1 R/L Press) – Repeat 6 times / Sprint – Long
DGB Ab Crunch Knee Tucks / 3 X short
Alt R/L X8 DB Plank Row / 1/2 “B” – Sprint
Finish with 3 x 3 Trap Bar Deadlifts.
KeesTraining 