Hi Folks,
Friday update: SAT HR/XT is a go for 9/14/24…See you then!
A busy week for us with daughter coming in for a long weekend; that entails much organizing around the house for the next couple of days!
LMK if you will be attending the Sat HR/ XT workout on 9/14/24.
9/10/24 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile:
6′ Tempo (1′ easy run) – 14′ tempo then easy run to the finish of the workout.
9/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up and mobility exercises; then your 50-60 swings.
Deficit KB Sumo Deadlift / PVC or BB O’Head Squats
Left, Elevated Hip/Leg raises / Left Muay Thai Side Planks
Right, elevated Hip/Leg Raises / Right, Muay Thai Side Planks
Inverted Row or Hang
Bench Mtn Climbers / Slam Ball Hip Raises
Knee Tuck Reverse Crunches
DBL KB Clean & Squat x 3
Landmine X 5 R/L Forward Stance Presses
DB Plank Drag / 21’s
Farmer Carry / Rack Carry
Fiinisher: Deadlifts 3 x 3-4 reps
9/12/24 THURSDAY . SPEED-WORK on your local track. After the warm-up mile, 6 x 30 meters, Skips and Butt Kicks. After the 2 x 100 (100) :
A gp. 2-3 Rounds of: (( Run fast 3′ (jog easy 3′) – Run fast 2′ (2′ easy jog) – Run fast 1′ (1′))
B gp. 2-3 rounds of: ( (1′ fast (1′ easy) – 30″ fast (1′ easy) – fast 15″ (1′ easy))
Jog an easy lap recovery, then go through stretching routine before hopping into your car.
9/14/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM. WORKOUT IS A GO. . At the Seminary College in Lot C ( 201 Seminary Drive, MV/Strawberry area).
So far: Denise, Judi, Paula, Andy, AJ, Shirley
KeesTraining 