Hi Folks,
We (Judi, Robert, Dave, Ann and I ) rode in the TOUR DE FUZZ event up in Santa Rosa, Healdsburg, and Alexander Valley area. We rode in the fog until 10:30 when the sun came out which made for an even more pleasant ride with friends from our workout group. After the ride the organizers provided lunch and refreshments. Alll in all, a good day!
Dave Judi Robert Sandy
9/3/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile run:
10′ tempo (1:30 easy running) – 10′ tempo – then run to the finish of the workout.
9/4/24 WEDNESDAY. STRENGTH TRAINING/ SWINGS/CIRCUIT / MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. After our 50 Swings we do two rounds of:
KB Deficit Sumo Deadlifts / PVC or BB O’Head Squats
Left, Elevated Hip/Leg Raises
Right, Elevated Hip/Leg Raises
Inverted Row x 5 reps , or Inverted Hang
Bench Mtn Climbers / Bench Elevated Legs Plank
Wipers
Left, Heavy KB Cleans x 4
Right, Heavy KB Cleans x 4
Landmine X 5 R/L Forward Stance Presses
DB Push-up Curl & Press / 21’s
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finish with Deadlifts or Trap Bar Deadlifts
9/5/24 THURSDAY. SPEED-WORK at your local track. (most will be on the track kAfter the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips and butt-kicks.
A gp. 3 Rounds of: (( 600 (200) – 400 (200) – 200 (200))
B gp: 3 rounds of: (300 (100) – 200 (200) – 2 x 100 (100))
9/7/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/MOBILITY/DEADLIFTS. 8:30 AM. At Seminary College, 201 Seminary Drive, MV/Strawberry area – in Lot “C”. I’ll arrive about 8:05 to open the gate so you can park, warm-up while I set up the exercise stations.
X15 R/L Mtn Climbers / X 8 DGB “Russian Twists”
2 X Short – 1/2 “A”
X 12 DBL DB Thrusters with explosive effort
1/2 “B”
X 10 R/L Gorilla Heavy DB Rows / DGB “Suitcase Crunches’ x 10 R/L sides
2 X Short – 2 X Sprint
X 8 R/L DB Burpee &Row
on to second half of the workout….
KeesTraining 