H45’i Folks,
Looks like we’ll have a week with sunshine for all of us to get back into our regular exercise routine.
12/3/24 TUESDAY. TEMPO piece runs at 10K race pace, i.e., high aerobic but controlled effort you could hold for about 40-45 minutes. After the warm-up mile you’ll up the pace:
6′ tempo (1′ easy jog) – 10′ tempo (1:30 easy) – 7′ tempo then run to the finish.
12/4/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym. After 30 Jumping Jacks, get in your mobility warm-up and then 50 KB Swings. Two rounds of the Circuit.
Deficit KB Sumo Deadlifts
Left, Fwd Kneeling Hip Circles / Left, Bird Dogs
Right, Fwd Kneeling Hip Circles / Right, Bird Dogs
Incline Push-Ups
Right DB One-Arm Rows
Left DB One-Arm Rows
Wipers
Left, Half Kneeling KB Presses
Right, Half Kneeling KB Presses
Weighted Bar 21’s or 15’s
X 6 R/L Weighted Bar “Wood-Chops” / 25# Plate “Good Mornings, Kees”
Rack Carry / Farmer Carry
12/5/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile run 6 x 30 quick cadence pick-ups, some Skips and Butt-Kicks.
A gp: Sub 6′ and Sub 8′ pace runners: 4 x 200 (200), 7 X 400 (on 2:30)…Sub 6′ pace runners go on the 2′ for each 400.
B gp: 4 x 1150 (50), 6 x 400 (on 3′”
12/7/24. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB WORK/DEADLIFTS. 9 AM. at Olivet Seminary College, in Lot C. (201 Seminary Drive, MV/Strawberry area. Please LMK if you are joining on the workout by afternoon…It will be cold in the morning; bring gloves and warm workout out shirt..
KeesTraining 