Hi Folks,
Wow, busy week ahead for me with daughter coming in on Saturday so she can attend Sister Marion Irvine’s tribute and Mass on 9/21; plus my son’s family. It will at 2:30 PM in Conlan Hall in the Athletic complex of Dominican University (1475 Grand Ave). When you come to the Stop sign next to the complex, you can turn into the parking lot there. If you can make it, join us to honor the memory of this remarkable woman. BTW the Dominican Sisters have their own FB site! note time change from 2 PM.
9/16/25. TUESDAY. TEMPO run pieces with short rest intervals. After the warm-up mile, you’ll up the pace to 10k race pace, i.e., a high aerobic pace, but controlled effort to acclimate to sustained running effort which builds your Threshold Pace.
10′ Tempo (1.5′ easy) – 10′ tempo, then easy run to finish of workout.
9/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. after shoulder and leg warm-up, 50 KB Swings followed by two rounds of the Circuit. Finish with 3-4 x 3 reps Deadlifts
Deficit KB Sumo Deadlifts
Elbow Plank R/L Fwd/Back DB Drage/ Right side Lying Band Hip Circles
X6 R/L Straight Leg Lefts over KB / Left Side Lying Band Hip Circles
Incline Push-Ups
Slam Ball Hip Bridges plus weighted Vest
Wipers
R/L DB or KB Gorilla Rows
X5 R/L Supported Elevated KB or DB Reverse Lunge to Deadlift
X5 R/L Half Kneeling KB Presses
Weighted Bar 21’s / DB Hammer Curls
KB Standing Around the World Clockwise and Counter clockwise.
Farmer Carry / Rack Carry.
Finisher: 3 x 3-4 reps Deadlifts or Trap Bar Deadlfits
9/18/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, skips, butt-kicks, 6 x 30 meter quick step pick-ups: 2 x 100 (100):
A gp: 5-6 rounds of: ((600 (200) @ 5k pace – (200 (200))
B gp: 4-5 rounds of: ((600 (200) – 200 (200))
9/20/25 SATURDAY. HR/XT/MOBILITY/STRENGTH/SPRINTS/LOADED CARRIES. 9 AM in Lot “C” of the Seminary College ( 201 Seminary Dr, MV/Strawberry area). I’ll arrive about 8:40 AM to open the chain gate so can park and get in your warm-up prior to the 9 AM start.
LMK if you will be joining in on the workout by tonight (TH)…all good, we have enough people!
Waling Lunges across parking lot / X3 R/L Foot to Hand Stretch
Sprint – 1/2 “B”
X7 R/L Straight leg lifts over KB / X6 R/L DB Single Leg Deadlifts
3 x Short
X8 DB Plank Drag / X5 R/L Sitting Hip Hurdles
Short – 1/2 “A”
X6 R/L Clean & Presses / X 12 DGB Situp and Reach.
3 x Sprint
Loaded Carries ,benefits give more benefits than what a number of fitness enthusiasts might have thought at first glance. Walking with two heavy dumbbells or kettlebells builds time under tension ( TUT),a strong core, grip strength, leg strength, traps, hip stability, and fitness – with little risk of injury. The Carries are a good way for beginners to begin their weight training program and acclimate their bodies to overload . It’s also a good to build bone strength or to slow down and even reverse osteoporosis.
Other loaded Carries are Rack Carry, Waiter’s Carry and Suitcase Carry. The eventual goal is to carry half your bodyweight in each hand.
KeesTraining 