Hi Folks,
7/18/24: there will be no Sat HR/XT session; Lot C being used for wedding parking and we have a memorial in the morning and Sister Marion’s 75th Jubilee to attend in the afternoon. Nest SAT/HR/XT session will be on 7/27/24.
Very excited to do the upcoming boat bike tour from Brugge to Amsterdam (July 9-16th) on the Lena Maria barge ( look it up online) which appears to be perfect for this kind of adventure. Once on the barge we can simply leave our carryons onboard, have our meals and sleeping there. We will make our lunches to take along on the daily ride. Everyday we cycle through new countryside while the barge sails to the next stop.
A hot week ahead, so be smart and do your workouts during early morning hours or after sundown.
WEDNESDAY. 7/3/24 STRENGTH TRAINING CIRCUIT, SWINGS, MOBILITY, DEADLIFTS. 8 AM at Warren’s……there should be three sets of Circuit cards for a few Wednesdays during July; you can easily substitute exercises on stations #2, #3 after the Deficit KB Sumo Deadlifts. Please remember to practice safe swings when doing your 5 x10 KB Swings: no one in front of you while doing swings or facing any glass windows ! Execute the Swings with strong effort; you should not be able to talk during swings if doing them dynamically with powerful hip hinge movement.
THURSDAY.at your local track. After warm-up mile, 6 x 30 meters pick-ups.
A gp: 6 x 200 (200), 1 x 400
B gp: 2 x 100 (200) – 2 x 150 (50) – 200 (200) – 400 (200) – 200 (200) – 150 (50) – 1 x 100…finish.
Stopping here: gotta go!…We’ll pick it up during last week of July…
KeesTraining 