Hi Folks,
This week’s sessions are set forTuesday through bgty7 workout – is a go, But now at Warren’s gym/garage where we do our Wednesday Circuit (148 Madison Ave; two blocks from the Civic Center, you take N. San Pedro Rd exit-East) or, if you would, park in the east end of the Jury parking lot near the Natl.Guard d Armory ; there is a walk through the side gate next to the lot onto Madison ave. Walk through the gate and go left on Madison Ave to the fourth house (white) on the right.
Judi, Ann Tom, Elizabeth and I rode the 50K or 100K of the TOUR DE FUZZ on Saturday, 9/5/26 on a perfect day for such a large group event. It’s always a treat to ride through the Alexander Valley Wine Growing Region.
9/8/26 TUESDAY. TEMPO run pieces at 10K race pace effort over a flat to rolling course on dirt or paved terrain. After the warm-up half mile or so you will up the pace to 10K effort:
10′ Tempo (1:30 easy jog) – 12′ Tempo run again at 10K effort; then run to finish of workout.
9/9/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/CARRIES / DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in your mobility and KB Swings prior to the Circuit.
DBL leg or Alternating R/L Hip Bridges plus DB Tricep Extension/ DB Pullover
Seated Right Leg Lifts over KB / Right Side Plank DB Sweep & Reach
Seated Left Leg Lifts over KB / Left Side Plank DB Sweep & reach
X5 R/L 1-Arm Fwd Stance DB Rows
Hang from Chin Bar
Slant Board Squats / Slant Board Romanian DL
Left, X5 KB Clean & Press
Right, X5 KB Clean & Press
Weighted Plank / DB or KB Russian Twists
15’s or 21’s with EZ Curl Bar
Clockwise , “KB Around the Worlds” / Counterclockwise KB “Around the Worlds”
Rack Carry/ Farmer Carry
Finisher: 3-4 sets of 3 reps of DEADLIFTS with BB or Trap Bar.
9/10/26 THURSDAY. SPEED-WORK at your local track. after the mile warm-up do th high knees, skips, leg swings, butt kicks and the 6 x 30 meter pick-ups. It is going to be warm this day, so I thought we’d do shorter intervals for this workout.
A gp: 5 rounds of: (2 x 150 (50) at mile pace – 1 x 400 at 5k pace (200))
B gp: 4 rounds of: (2 x 150 (50) at mile pace – 1 x 400 (200))
9/12/26 SATURDAY. HR/XT/MOBILITY/SWINGS/KBLIFTS/CARRIES/SPRINTS/DEADLIFTS. 9 AM i At Warren’s house at 148 Madison ; two blocks from the Civic Center light (take N.San Pedro-East off 101; go two blocks east from the signal light, take second left, Washington Av, go to end of block, turn right on dead end street Madison Ave, to fourth house on the right (148 Madison Av). Note that iff parking is high along the street, go back to Civic Center light ( Post office on the right), go right one long block, right turn down into the Jury parking lot to the east end near the side gate pass through to Madison ave.
I’ll include some indoor Circuit exercises in the garage plus we’ll have the driveway and street for the other portion of the workout.
So far joining in are: , Tom, Elizabeth, Karen, Randy, Judi, Shirley, Andy, Paula, Robert,
