Hi Folks
Looks like we have a good weather week ahead of us so be consistent with your training to the goal you’ve selected for yourself this Spring . This goes for the cyclists also as several of our group are looking to either the Wine Century Classic (5/2/26) or the Bike Around the Buttes (also 5/2/26). There is also a new possible ride for us: the Tour Delle Vigne (5/2/26)
3/10/26 TUESDAY. TEMPO pieces run at either 10K pace or 15K pace effort over flat to rolling course on dirt or paved terrain. You’ll take a slight jogging break between the two tempo pieces.
10′ Tempo (1:30 easy jog) – 12′ tempo and easy run to finish of workout.
3/l1/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/SWINGS/LOADED CARRIES/DEADLIFTS.. 8 am at Warren’s gym. Get in your mobility exercises and 50 KB Swings prior to the Circuit.
Wide Wall Sit Straight Arm Ground to O’Head Med or DGB Lifts / Straight Arm Side to Side Rotations
Weighted Hip Thrusts
Deficit KB Sumo Deadlifts
Incline Push-ups
Dead Hang with feet on box to insure no swayback
KB/DB Gorilla Rows
X4 R/L KB Kickstand Deadlifts
KB Round the Worlds Clockwise / Counterclockwise
DB Plank Drag
Slant Board Romanian DL / Plate if DB Squats
R/L DB Hammer Curls
Farmer Carry / Rack Carry
Finisher: 3-4 sets of 3-4 reps BB or TrapBar Deadlifts.
3/12/26 THURSDAY. SPEED-WORK at your local track. Some of our group meet at 8 am in thee dirt parking lot next to the PE complex of the COM at 8 am. After the mile run, 6 x 30 meter pick-ups, skips, high knees, butt-kicks you will:
A gp
B gp
KeesTraining 