Hi Folks,
Weather will be heating up this week so plan accordingly, but it should not be an issue just yet; meanwhile enjoy the fog while it arrives each morning.
I have scheduled in the Saturday morning HR/XT session, included a Stand Alone KB Workout (see Wednesday below the Circuit exercises.) One tip you can focus on for effective KB training is to get in three days per week with KB Swings ranging from 35-75 swings; eventually 100 reps in a single workout. This is followed up by R/L sides Turkish Get-Up 2-3 times each. This will build a strong posterior chain, abs, forearm grip and cardiovascular fitness. The Get Up builds time under tension, shoulder stability, mobility, developing the ability to come up from the ground to standing.
TOUR DE FRANCE: A lesson in remarkable uphill and very fast downhill cycling by the world’s best cyclist, Tadje Pagacar. Go back and watch today’s Stage 6 (7/9/26) his uphill pace of 13-20 mph for over 5 miles. With about 5 miles to go to top of the Tourmoler and 40 miles to the finish, he took off holding an unbelievable pace; once he cleared the crest he raced his downhill 55-65 mph on a narrow twisting road – with no guardrails! He put 2:30 on his nearest rival to give him a strong lead with the yellow jersey.
7/7/26 TUESDAY. TEMPO run at about 10K race pace for this single run piece to simulate the non-stop effort as a race.After your wam-up go right into your threshold effort for a straight 20 minutes followed by a cool down jog and stretching.
7/8/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym.
Bench Hip Bridges / DB Bent Arm Pullovers
Alt R/L Kneeling Leg Lifts over KB
Left, leg Bird Dogs with Ankle Weight / Right, leg Bird Dogs with Ankle Weights
2 KB Rotating Deadlifts
incline Push-ups
Underhand Grip BB Bent Row / Dead Hang
DB/KB Slant Board Squats
DBL KB Swing + Alt R& L Press from dead stop
KB Seated Triangle Russian Twists , or Seated KB Figure 8″s
Weighted Bar “21’s
Lateral Crawl on pad
Farmer / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps ….after last rep hold 1′ standing
STAND ALONE KB WORKOUT when short on time: Use a KB you can comfortably press 8 times.two rounds: KB Clean & Press (1,2,3). How to execute: (Do 1 rep with Right arm/ 1 with Left Arm; then 2 reps Right/ 2 reps Left; then 3 Reps Right / 3 Reps Left arm). 1′ rest, then repeat. Works hips, quads, back, shoulders , triceps. A good one to do if short on time.
7/9/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet 8 am in the dirt parking lot next to the PR Complex of COM. After the warm-up mile, drills, 6 x 30 meter pick-ups. You will run modified ” 1000 meter breakdown”. 1000 at 5M pace, 600 at 5K, at 200 at mile pace.
2 x 150 (50) stride-outs . then TWO rounds of : ((1000 (200) – 600 (200) – 200 (200))
7/11/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/ CARRIES/KB LIFTS/SWINGS/ DEADLIFTS 9 AM. At Seminary College, 201 Seminary Drive, MV/Strawberry. Looks like the workout is a go with Josh, Stephanie, Robert, Denise, Judi, Kevin, Shirley, so far joining in.
KeesTraining 