Hi Folks,
I will have SATURDAY workout at Warren’s gym at 9 am. We will do KB Swings, a Circuit and finish with Deadlifts.
I’ll be updating almost daily in spurts because of all the deadlines a series of dental procedures, and “to do’s” during this time of year. Let’s see what the weather forecast is for this Saturday to see if we do the workout at the Seminary College or indoors at Warren’s garage gym. I’ll do an update by Friday.
12/17/24. TUESDAY. TEMPO run over flat to rolling terrain in order to hold a high aerobic, but controlled pace, i.e., at 10K race pace for modest mileage runners and 10M race pace for those running over 50 miles per week. Run a moderate mile warm-up, then up the effort for the two tempo pieces:
7′ tempo (1:30 easy pace) – then 15′ tempo followed by easy run to end of workout ( usually an out/back or loop course.
12/18/24. WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/KB/DEADLIFTS. 8 AM at Warren’s garage/gym. We’ll first do 50-60 KB Swings; then two rounds of the Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts / X4 R/L 1-Arm O’Head Squats
Right, light DB Thread the Needle / Right, Kneeling Fwd Hip Circles
Left, light DB Thread the Needle / Left, Kneeling Fwd Hip Circles
Incline Push-Ups
Fitness Ball Prone 2-Arm Horizontal plane Flys
Wipers
X 5 DBL KB Clean & with a R/L Press –
Wtd Plank
Landmine Fwd Stance X5 Right 1-Arm Rows
20# bar Curls “21’s”
2 x 6 Heavy Swings / KB Figure 8’s
Waiters Carry / Rack Carry
Finish with 3 x 3-4 Deadlifts after the 2nd Circuit
Shorter workout at home can be kept simple, but effective.
Three rounds of: (u15 Swings – 5 Goblet Squats – X5 R/L KB Clean & Presses)
12/19/24. THURSDAY. SPEED-WORK on your local track.. some of the group meet 7:45 at COM for warm-up , then onto the track. After their mile or so warm-up you’ll do Skips, butt kicks , followed by 6 c 30 meter pick-ups. Then it’s 2 x 150 (50) stride-outs followed by:
A gp: 6 x 600 (200)….the 600’s at 5K pace
B gp: 4 x 600 (200) …600’s at 5K pace.
12/21/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB WORK/DEADLIFTS. 9 AM. We’ll hold the indoor workout at Warren’s gym ( 148 Madison Av, two blocks from the Civic Center) because rain is forecast at our usual Seminary location.
It’ busy this time of year and a number of you will be very busy or away to familyLMK if you will be joining in.
KeesTraining 