Week of 10/21/24: Workouts Tu/Wed/Th/Sat.

Hi Folks,

Friday, 10/25/24, 3 PM: Update on SAT HR/XT workout (10/26): it will be in LOT C starting at 9 AM. Days are shorter from now until the second week into February. Gives you a bit more time to sleep in after a long work week.

Late getting posting up and will finalize in a couple of days; we are visiting our son to help with grandparent duties for three days. I am getting in some sleep though. Uh oh! My apologies for not posting the THURSDAY, SPEED-WORK session; we’ll do it for next week. It is a bit different format , so I’ll want you to get it in.

10/22/24 TUESDAY. TEMPO run over flat to mildly rolling terrain after an easy mile warm-up. Tempo pieces will be run at 10K race pace for most of you .

You’ll do: 10′ tempo (1:30 easy run) – 8′ tempo (1′ easy) – 6′ tempo; then run to finish of workout .

10/23/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/CARRIES AND DEADLIFTS. 8 AM at Warren’s gym. The circuit station cards will be on the table. After warm-up get in your 50 KB Swings with 10-15-10-15 reps.

Deficit KB Sumo Deadlift

LEFT, Lunge Torso Rotation x 7 / LEFT, “Donkey Whips”

RIGHT, Lunge Torso Rotations x 7 / RIGHT “Donkey Whips”

Incline Push-ups x 6-8 reps at 3- count pace

Hip Bridge x 6 Right, then Left Leg Raises with hold / Slam Ball Hip Bridges

Wipers

DBL KB Swing Clean + R & L Press. Repeat 5 rounds.

180 degree Landmine Rotations

Weighted Bar “12’s / PVC Wide-Grip O’head Split Squat with lead foot elevated on 35# plate

2 x 6 heavy Swings

Farmer Carry / Rack Carry

Finish workout with 3-4 sets of 3 BB Deadlifts or Trap Bar Deadlifts.

SAMPLE SHORT HOME WORKOUT: 2-3 rounds of:

(12 Swings – 4 Goblet Squats – 5 Incline Push-ups at 3-count pace)

10/24/24 THURSDAY. SPEED-WORK at your local track. Do warm-up mile and 6 x 30 meter pick-ups.

A gp. after warm-up do 4 rounds of: ((600 @ 5K pace (200) – 300 (100))

B. gp: 4 x 150 (50) – 3 x 200 (200) – 400, then easy lap recovery followed by stretching.

10/26/24 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM new start time for the Winter season. Start in LOT C of Seminary College ( 201 Seminary Dr, Strawberry/Mill Valley area). I will open the gate about 8:30 so you can get in your warm-up while I set up the exercise stations. After the short warm-up routine on the whiteboard do: