Hi Folks,
Looks like rain primarily on Friday and minimal amount until 6 am on Saturday morning. I can likely hold Saturday workout if we have enough of you joining in and you have the option to take in the Saturday 1-5 pm KB Workshop in San Francisco. A few of us can carpool to Columbus and Broadway to the Tribe Fitness, 222 Columbus Av, SF. The workshop is put on by Oaklandsmostpowerful.com gym. This is an opportunity to learn the details of the SWING, GOBLET SQUAT, GET-UP without judgement. Melissa and Luis are qualified and personable KB instructors who I’ve known for years. You are not expected to know the three lifts or you may have a novice level of experience: you will learn more so you can work on the movements for next six months! It’s good to learn from other instructors for the Get-Up which I have trouble executing due to compromised thumbs.
11/10/26 TUESAY. TEMPO run pieces done at high threshold level, i.e., about 5M too 10K race pace for family low mileage runners. Run this workout over a flat to rolling course over paved or dirt terrain.
10′ tempo (1:30 easy jog, then right into the next piece ) – 10′ tempo.
11/11/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY / SWINGS / KB LIFTS / CARRIES / DEADLIFTS. 8 AM at Warren’s.
Two Feet to Bench and do Alt L/R Hip Bridges / Grip Plate or DB Straight arm Pullovers.
Left, Straight Side Leg Raises over DB or KB / Left, Kneeling Arm Thread the Needle
Right, Straight Side Leg Raises over DB or KB / Right , Kneeling “Thread the Needle”
X 3-5 R/L 1-Arm “Suitcase Deadlifts” / Incline Push-ups
Hang from pull-up bar
Grip Plate Clean & Press
DB/KB Slant Board Romanian Deadlifts
Weighted Plank
X8 R/L “Hamer Curls”
Right Side Standing Wood-chops
Left Side Standing Wood-chops
Farmer Carry / Rack Carry
Finisher : BB Deadlifts or Trap Bar Deadlifts.
11/12/26 THURSDAY. SPEED-WORK on your local track; some of our group meet at 8 am in COM dirt free parking lot next to the PE Complex for the warm-up run. Get in your leg swings, skips, high knees, butt-kicks and 6 x 30 meter pick-ups prior to the track session.
A gp:
B gp:
11/14/26SATURDAY. HR/XT/MOBILITY/ SWINGS/CARRIES/KB LIFTS? DEADLIFTS. The workout may be in doubt due to possible rain; I’ll update later this week. LMK also if you are interested in taking part in the KB Workshop ….more tba
