Hi Folks,
Looks like we’re in for a good weather week so we can catch up on training. Our SATURDAY HR/XT will take place this week on 1/11/25.
1/7/25 TUESDAY. TEMPO run over flat to rolling terrain at a controlled high aerobic pace with short easy jog between bouts. Tempo runs are absolutely key to acclimating to race pace efforts for sustained periods. After the warm-up mile:
12′ tempo (2′ easy jog ) – 8′ tempo , then easy run to finish of workout.
1/8/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll quickly get in your mobility warm-up, X50 Swings, then do the Circuit.
Deficity KB Sumo Deadlifts
“Left, Lunge Torso Rotations / Left “Donkey Whips’
Right, Lunge Torso Rotations / Right “Donkey Whips”
Incline Push-Ups
EX Ball Transfers / Ex Ball Prone Circles on the forearms
Romanian Deadlifts / BB Bent Row
O’Head Grip Plate Marching in place
X6 R/L DGB Reverse Lunges
Landmine Shoulder Press Transfers
Weighted Bar “21”
X6 R/L Kneeling DB Woodchops / X 6 Heavy KB Swings
One KB Karaoke Carry / Rack Carry
Finish with Deadlifts 3 x 3-4 reps.
1/9/25 THURSDAY.SPEED-WORK at your local track. We keep working to improve your 5K time. After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, and butt kicks:
A gp: 4 x 100 (100), 2 x 400 (on 2′ or 2:30), 4 x 800 (200) @ 5K pace
B gp: 2 x 100 (100) , 2 x 200 (200), 600 (200) at 5K pace, 4 x 400 (on3′)
1/11/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in lot C of Olivet Seminary College ( 201 Seminary Drive, MV / Strawberry area. I’ll open the chain gate about 8:40 to set up the exercise stations for the 9 AM start. Can do your warm-up run through Lots B & C and more; then go right into the first four sets of exercises and hill repeats.
Joining in are: AJ, Shirley, Robert, Teresa, Denise, Elizabeth, Tom
X5 DBL DB Clean & Press / X5 Goblet Squat
Sprint – 1/2 “A”
X6 R/L “N-S” Plank Row / X6 R/L Bird Dogs
3 x Sprint
Walk Lunges / R/L Single Leg Hip Bridges with DB Pullover & reach
Long
X R/L 8 Fwd Hip Circles / X8 DB R/L Gorilla Rows
2 x Sprint – 1 x Short
Then onto 2nd workout whiteboard for Sprint-Loaded Carries- KB lifts – Deadlifts. (more to come).
KeesTraining 