Hi Folks,
Thanksgiving week will change our workout schedule: we’ll have the Wednesday STRENGTH TRAINING CIRCUIT, 8 am at Warren’s garage gym; Thursday TRACK is optional due to the big day, though it is in the morning and you should have time to prepare for afternoon “Turkey day”. I am not holding Saturday workout at the Seminary College because I have family in town for Thanksgiving.
11/25/25 TUSDAY. TEMPO workout pieces run at 10K race pace, i.e., a high, but controlled aerobic effort to simulate the non-stop running of a race. After the warm-up mile you’ll run:
8” Tempo (2′ easy jog) – 7′ tempo (1:30 easy) – 6′ tempo, then run to finish.
11/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ KB LIFTS/DEADLIFTS. 8 AM AT Warren’s gym. Get in your mobility warm-up and 50 KB Swings.
Slam Ball + Wt Vest Hip Thrusters
Right, Bird Dogs / Right, Pigeon Pose & Torso Rotation Reach
Left, Bird Dogs / Left, Pigeon Pose & Torso Rotation Reach
KB/DB R/L Step-Ups
Incline Push-ups
Wipers
Elevated R/L Reverse Lunges
Grip Plate Clean & Press x6
10# Plate Straight Arm Pullovers on Orange roller
Deficit KB Sumo Deadlifts
DB Russian Twists
2 x 6 KB Heavy Swings
Farmer Carry / KB Bottom Up Carry
Finisher: 3 x 3-4 Deadlifts.
11/27/25 THURSDAY.…..Thanksgiving and possible track that morning. Workout will be:
11/29/25 SATURDAY. …..No Sat HR/XT workout. Can do minimal equipment workout at Hill Repeat location at the Seminary College:
35 Jumping Jacks / Sprint + 1/2 “A”
Walking Lunges across the& back parking lot / 2 x Short Hill
R/L Foot to Hand Reach and Stretch x 6 / 3 x Sprint
X 6 R/L Bulgarian Squats (with trailing foot on curb border / “B” plus Long (about 3 minute hill total)
KeesTraining 