Week of 1/25/21: Workouts this week; Wed outdoor workout cancelled, January Kettlebell Swing Challenge continues.

Hi Folks,

SAT HR/XT/LC is on for tomorrow. LMK if you are joining in.

JANUARY KETTLEBELL CHALLENGE 2021 – in the home stretch now!


Mon 1/25/21 45 55 85

Tue 1/26/21 50 55 85

Wed 1/27/21 50 60 90

Thu 1/28/21 50 60 90

A calm Tomales Bay during our ride to Marshall and back. A welcome day after much needed rain!

Fri 1/29/21 55 65 90

Sat 1/30/21 55 65 95

Sun 1/31/21 55 70 95

1/26/21 TUESDAY. TEMPO run. After your warm-up mileage get in 2 x 10′ steady, high aerobic based pick-ups at 10K effort with 5′ recovery easy run in between sets.

1/27/21 WEDNESDAY. STRENGTH TRAINING day ( and again on Saturday). It’s a bit shorter workout, with easy to do exercises that can be carried out at home; main goal is to get in even a brief workout; keeps the habit going..

X 10 Swings – 8-10 Push-ups (either on floor or on incline)..or more if too easy

X 10 Swings – 12 to 15 Leg Raises

X 15 Swings – X 5 R/L KB Clean & Press ( use lighter KB if needed, don’t strain shoulder)

X 10 Swings – 5 – 8 Goblet Squats ( should be going up in weight gradually; pause at bottom of each rep)

X 10 Swings – 8-10 Push-Ups

X 15 Swings – X 15 DB/KB Plank Row (keep torso square to floor, bring DB to lower ribs)

X 5 Heavy Swings – 8 Deficit KB Sumo Deadlifts ; can be 3-4 ” in height deficit ( or regular DL)

1/28/21 THURSDAY. SPEED-WORK. Two to three rounds of:

(30″ (1′) – 1′ (1′) – 2 (2′) – 4′ (3′))

1/30/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. The workout will be held. LMK if you are joining in on the workout.

Workout is held Seminary College off Seminary Drive; park along the road near the entry into the College. Arrive early enough to get in a warm-up run and be at the exercise stations for the 8 am start.

exercise stations; do #1 then go to HR #1 and so on.

The Sprint distance is about 10″ and is done at mile effort level; the rest of the hill lengths (short is about 20-30″; the Half 45″ to 1′; Long is over 2′) are run at 5K effort level, i.e., as if you are in the middle of a 5K race. ……Hill Repeats develop leg speed, leg strength and fitness; it is the “weight training of running.”…..

The next third of the workout is a mix of 30 meter and our one minute loop pickups interspersed with KB/DB Loaded Carries, KB Swings, and Trap Bar Deadlifts.

Week of 1/18/21: Workouts this week, Sat HR/XT likely..

Hi Folks,

The January and New Year Daily Kettlebell Swing Challenge continues for those who are tackling it at one of the three levels of ability.


1/18 35 40 70

1/19 40 40 75

1/20 Wed 40 45 75….see below for workout in addition to Swings

1/21 45 45 75

1/22 45 50 80

1/23 45 50 80

1/24 45 55 80

1/25 (Mon) 50 55 85

Focus on form, if it starts to falter; reduce the number of reps per set to attain your total for the day.

1/19/21 TUESDAY. TEMPO workout. After the usual warm-up mile or so run the pick-ups at 10K to 5K effort level: 3′ (3′) – 6′ (3′) – 8′ (4′) – 4′ (3′) . Focus is on very steady even effort for the time period at a high but controlled aerobic effort.

1/20/21 WEDNESDAY. STRENGTH TRAINING. The number of reps posted below are in line for the Trained/Experienced level ( 70 swings) of Kettlebell Swings; if you are at the Novice (35) or Intermediate level (40) do the appropriate number of reps.

X10 Swings – X6 R/L Lunge Torso Rotations

X10 Swings – X7 KB Deficit Sumo Deadlifts

X15 Swings – X5 R/L KB/DB Clean & Press

X10 Swings – X7 R to L DB Plank Drag

X10 Swings – X5 DBL KB Swing Cleans to Front Squat

X15 Swings – X8-10 Push-Ups

1/21/21 THURSDAY. SPEED-WORK. After the warm-up do two rounds of:

6′ (3′) – 4′ (2′) – 1′ (2′) – 30″ (1′)

1/23/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES & Sprints. 8 am at Seminary College of Seminary Drive. Arrive prior to the start to get in your warm-up run. Park along Seminary Drive near the entry road into the College. Remember to bring your masks, wipes and or sanitizer; keep the distance between your fellow workout partners.

LMK if you are joining in on the workout:

Week of 1/11/21: Workouts, Jan challenge continues, Sat HR/XT/LC

Hi Folks,

update: SATURDAY HR/XT/LOADED CARRIES…are on for tomorrow! Big group showing up, so bring masks, social distance…

A late posting today due to many meetings and “must do’s” that had to be attended to. Weather looks good for this week so your training and workouts should go smoothly. Keep at the January Kettlebell Swing Challenge, even if you have to reduce the number of swings; get in the daily routine.

1/12/21 TUESDAY. TEMPO workout. After your usual warm-up mileage the focus on very steady, high aerobic capacity, but controlled effort. Do 4 rounds of 5′ tempos (3′ recovery jog).

1/13/21 WEDNESDAY. STRENGTH TRAINING. In addition to the daily swings that are part of the Challenge; this day includes the extra exercises.

X 10 Swings – X6 R/L Lunge Rotations (your eyes should follow your hand while it makes it sweeping arc rotation).

X 10 Swings – X5 R/L KB Clean & Press

X 10 Swings – X7 KB Deficit Sumo Deadlifts ( working here on deepening your squat while maintaining your arched and braced back)

X 10 Swings – X 8 R/L 1-Arm DB/KB Rows ( use forward stance position, or kneeling with one knee on a bench or box while maintaining arched back)

X 5 Heavier Swings – X8-10 Push-Ups

X 5 Heavier Swings – X 12 Leg Raises

X 5 Heavier Swings – X 5 DBL KB/DB Front Squats ( perform a two-handed swing to “rack” both weights, then perform a good form squat with a “braced” frontside and tight abs. )

Finish with 3 sets of 15 swings if you are you acclimated to the 100 rep routine.

1/14/21 THURSDAY. SPEED-WORK. Emphasis on roughly the time period of a 400 for 8 minute pace runner; adjust accordingly. If you are able to run on a track, do so; otherwise, run the reps by time on the flatter fire road or trail.

10 x 2′ (2:30)

1/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am at Seminary College off Seminary Drive. Arrive early to get in your warm-up run and mobility exercises. As always, have your mask, maintain social distance (we have the space galore), and when performing swings, exhale away from others.

Coming so far: Judi, Shirley, Jack, Kevin, Linda, Ari, AJ plus 2, Elizabeth, Tom plus friends …

Week of 1/4/21: Workouts, January Challenge, Saturday HR/XT workout

Hi Folks,

Update, 2:27 pm: Joining in for SAT HR are: Judi, Shirley, Linda M, Kevin P, the Vallas (3), Denise, AJ, Hans

We now have 2021 in full swing; it’s time to take up a January Challenge to get your training habit established again after missing days during December. I posted three levels of the Challenge to choose from on last week’s post. I will be also adding a moderate Swing Challenge interspersed with key exercises to supplement those Swings.

COMMENT ON TRAINING on this blog. A reminder about the workouts I post on this blog and to whom it is directed. It mostly directed to the Masters (age 40 & over), those juggling work and family while making time to get in training for their sport and workouts. Members of our workout groups have only limited time and energy for achieving their sport goals and maintaining body health, lean body mass (LBM) and strength. Those reading this blog who are younger and fitter can simply add sets and reps as they see appropriate.

The workouts may be short because, as you age, engaging in more frequent and briefer training sessions to maintain LBM has been found to work: not training to fatigue, but come away energized. I’ve noticed after age 70 that I lose strength more quickly than during years 60-69 and 50-59; the more frequent and briefer workouts work well to hold onto muscle tissue ( LBM) and keep me energized. A workout may consist of only KB R/L Clean and Presses, (1,2,3) for two to three rounds; then the next day Kettlebell Swings and two TGU’s; next day Push-Ups and Swings on-the-minute (OTM); then Loaded Carries (Farmers Carry, Rack Carry, Waiters Carry) for one minute each. The brief workouts can last from ten to twenty minutes. Carrying out long workouts, e.g., an hour or more usually require one to two days of solid recovery which limit time for your sport.

I have included a number of key exercises in 90% of some 100 workouts; that’s to save time and give productive results. It usually includes Time Under Tension (TUT) with Loaded Carries ( a safe way to build overall basic strength), lifting something overhead ( presses, Waiters Carry), trap bar deadlift ( hip hinge/squat movement), kettlebell swings ( explosive movement, posterior side development, fitness), and the top core exercise – the Turkish Get Up ( TGU). Pretty well covers it for general preparedness for sport and health and fitness.

1/5/21 TUESDAY. TEMPO. After the warm-up mile or so you’ll run a steady paced “comfortably stressed” intervals at roughly 10K down to 5K effort levels of: ( 8′ tempo (5′ recovery) – 6′ (4′) – 4′ (3′) – 3” (2′)). The main thrust of the quality portion of the workout is to keep the pick-up at high aerobic, but controlled level.

1/6/21 WEDNESDAY. STRENGTH WORK. This is in addition to the January Challenge.

The “X20 Jumping Jack DGB Presses:” you hold DGB in front at chest level; press the DGB overhead as you jump feet out to the side; then back down as feet come together…When doing DBL KB Front Squats “brace” your torso , tighten your lats and abs, pause at bottom of the squat with each rep.

1/7/21 THURSDAY. SPEED-WORK. After you mile warm-up steady run plus 6 x 10″ quick cadence pick-ups you’ll take on the equivalent by time for 1000 – 600 – 200 repeats. TWO ROUNDS of:

(5′ interval (4′ easy) – 3′ (3′) – 1′ (2′))

1/9/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. ( let’s see what the weather will be for Saturday; looks promising). Held at Seminary College off Seminary Drive, Mill Valley. Arrive early to get in your warm-up run and be ready to go by 8 am at the exercise stations.

LMK if you will be attending by early Friday. Joining in so far are: Linda M, Judi, Shirley, Kevin, the Vallas (3), Denise, AJ, Hans.



Mon, 1/4/21 15 15 45

Tue, 1/5/21 15 20 45

Wed, 1/6/21 15 20 45

Thu, 1/7/21 20 20 50

Fri, 1/8/21 20 25 50

Sat, 1/9/21 20 25 55

Sun, 1/10/21 25 25 55

Mon, 1/11/21 25 25 55

  • My introduction, tips and guidelines are posted on the previous week’s posting.
  • First goal is to train your body to acclimate to a daily routine with just one exercise – the Kettlebell Swing. The reps are at first, conservative if you’re new to executing them daily. That means the effort, muscular work. and possible soreness tend to accumulate so pay attention how you are doing after day three, four and five.
  • You can make adjustments by changing the weight of the kettlebell, change the number of sets and reps to reach the daily total without losing form. You can get in your reps, e.g., 25 reps with 2 sets x 10 reps, 1 x 5; or 5 x 5. Don’t lose form because the kettlebell Swing is a dynamic, explosive movement finishing in a “vertical plank” position with muscles tensed and strong pursed lips exhale.
  • You will need to figure out what time of day works best for you. Get in the brief warm-up you’ve learned at our workouts. The routine should take very little time.
  • Half way through the month you will notice an increase in general muscle tone and posterior muscle awareness.

Week of 12/28/20: Workouts this week,Sat HR/XT,January Kettlebell Swing Challenge

Hi Folks,

Update (Friday 5:10 pm: SATURDAY HR/XT: It is a go for Saturday! Hans, Shirley, Judi, Kevin, AJ, Elizabeth K, ….any others checking in with me?

Those of you who were not quite able to stay with the Christmas Kettlebell Swing Challenge can take it on during January – New Year’s January Kettlebell Swing Challenge ( see first week plus posted below)

12/29/20 TUESDAY. TEMPO. After the warm-up mile get 4 x 4′ tempo pieces at 5K pace with 3′ recovery between each 4′ piece.

12/30/20 WEDNESDAY. STRENGTH TRAINING day. Note that the reps posted are fairly modest; feel free to adjust to your level of strength and fitness. The main goal is to get the workout in and be sure to get in the swings.

x 15 Swings – X 6 R/L DB Plank Rows

X 15 Swings – X 6 R/L Kneeling Torso Rotations

X 15 Swings – X 5 R/L DB/KB Split Squats

X 15 Swings – X 5 R/L Presses

X 10 Swings – X 8 R/L Alt Hand to Foot Toe Touches

X 10 Swings – X 7 Deficit KB Sumo Deadlifts

X 10 Swings – 1′ Weighted Plank

X 10 Swings – 8-10 Push-ups (either on ground or on incline)

12/31/20 THURSDAY. SPEED-WORK. After a warm-up mile and 6 x 10″ pick-ups for quick cadence warm-up do three rounds of: ( (2 x 45″ (1′), 1 x 2:30 (2′))

1-2-21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am Workout is on….at Seminary College off Seminary Drive area. Arrive earlier to get in warm-up run and be ready to get in the hill Repeats at 8 am. LMK if you will be attending, bring a mask and wipes. If not comfortable coming to the workout, I understand. LMK if you will be joining in on the workout. Bring mask and sanitizer. Exercise stations will be spread a good six feet apart; stay separated while running the hill repeats.

joining in for Sat: Hans, Shirley, Judi, Kevin, AJ, Elizabeth.

Start your New Year’s Kettlebell Swing Challenge for 2021. If you missed carrying it out during December; turn your attention to January and pick a doable level of reps, because executing your swings daily involves accumulating fatigue. You can get the reps in one, two, three days, but your body will be aware of the daily effort and accumulated muscles work. Again I suggest using the foam roller and stretching to keep your posterior muscles “rolled” and loose.

If the reps do hit you, remember to either lower the kettlebell weight, or get the count done with more sets of fewer reps: never strain to get in the reps. If you begin to lose form during a set, stop: recover and complete the next set with fewer reps. Always maintain control by adjusting rep counts and/or the kettlebell weight.



1/4/21 15 15 45 5

1/5/21 15 20 45 6

1/6/21 15 20 45 7

1/7/21 20 20 50 8

1/8/21 20 25 50 9

1/9/21 20 25 50 10


Week of 12/21/20: Workouts, no Sat HR/XT, Christmas Kettlebell Swing Challenge,

Hi Folks,

A brief posting this morning; will update later: busy week coming up! You are all heading towards the finish line getting in those daily Swings for the Christmas Kettlebell Swing Challenge during the busy month of December.

12/21 45 Swings-Novice 85 Swings Experienced

12/22 45 ” 90 Swings

12/23 50 ” 95 “

12/24 50 ” 95 “

12/25 55 ” 100 ……Whoo Hoo! made it to Xmas…finish the month!

12/26 55 ” 100

12/27 60 ” 100

12/28 60 ” 100

12/29 65 ” 100

12/30 65 ” 100

12/31 70 ” 100

notes: This will be the tough week to get in those reps on any day. If it seems a bit much on a particular day; reduce the weight of the kettlebell , or reduce the number of reps in a set, e.g., from 20 down to 15, 10 or sets of 5 reps. Rest appropriately between sets.

Sometimes the total number of reps may not be completed; the goal to get in reps daily. If you need to, complete fewer reps of Swings, but get in some volume for the day!

Take care of your muscles sometime during the day after the workout. Stretch the hamstrings, quads , hip area followed by foam roller work up and down your backside. Then you’ve taken care of the “equipment” to be ready for the next round of Swings the next day.

You are learning a great deal about how your body responds to the Challenge. You’ll sort out the best combination of sets and reps that works for you. Don’t let your form turn sloppy, focus on each rep; don’t execute “casually”; pretend the weight is over 60#, remember to tighten your body during the hike portion and at the top at the “vertical plank” position.

12/22/20 TUESDAY. TEMPO. After the warm-up mile or so get in 2 x 7 minute steady-pace intervals at 10K pace with 5′ recovery jog in between. You are acclimating your cardiovascular system to race pace in graduated doses. The trick is to apply the stress load so it builds your fitness and not break down.

12/23/20 WEDNESDAY. STRENGTH TRAINING. Workout to be posted for this week.

12/24/20 THURSDAY. SPEED-WORK. Some of you are running on MV bike path where I have each half mile painted…Do warm-up run to north end of bike path/Blithedale; run pick-up .5M (across from 2nd bench along path); .5M easy ( to 1M marker); .5M pickup to 1.5M marker (almost to under Richardson Bay overpass); .5M easy to 2M marker ( a small tree/bush on right); .5M pick-up to south end of bike path and back to 2.5M marker, a bit north of Mikes Bikes area); .5M easy to 3M marker by street sign (Coho?) just before pedestrian crossing by seaplane area; .5M pickup to just over second bridge; then .5M pickup to 4M marker by bench on left side by The Redwoods complex….jog recovery back to car.

Or, do by time on another course with 4 to 4:10 pick-up/ 5′ recovery jog for four reps.

12/26/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. . Not to be held this day: raining Friday night – and it’s the day after Christmas.

A picture taken at the train station in the Hague by one of our workout group, Allen Biggs, featuring a two decker bicycle storage area. Citizens bike from home to the train station , take a train to work and back; then cycle home. Fun to see how the cities cater to cycling for transportation.
Bet you haven’t seen a four lane escalator for bikes going in and out of the train station?

Week of 12/14/20: Workouts, Christmas Kettlebell Swing Challenge continues, Saturday HR/XT are on.

Hi Folks,

For some reason my posting for this week did not go through last night; just learned of it now. So I am writing it up again tonight. Bear with me. We are juggling multiple “to-do’s” today and the rest of the week; I’ll update in spurts starting with this week’s Kettlebell Swing Challenge reps.

I know that the reps are modest for a number of you partaking in this Challenge; the idea is to be able to carry out the DAILY reps. That is the challenge: getting the number in, be it a few or many. You can add Goblet Squats and Push-ups in between sets, but get in your daily total of swings. Carry out the reps with proper form and explosiveness; do with more sets of fewer reps to get it done.

Mon 12/14: 30 reps for Novices 70 reps for Experienced

Tue 12/15: 35 reps 70 reps

Wed 12/16: 35 reps 75 reps

Thu 12/17: 35 reps 75 reps

Fri 12/18: 40 reps 80 reps

Sat 12/19: 40 reps 80 reps

Sun 12/20: 40 reps 85 reps

12/15/20 TUESDAY. TEMPO..For today’s workout it is a repeat of running the 6 x 800 meter loop course (2′ recovery jog) you’ve found on the fire roads, track or even a trails, or for those running over 25 per week, 3 x one mile loop course (3 minute recovery). You run over a familiar course to practice even pacing at a strong, but controlled effort. Gradually the reps will be run more evenly as you become better at pacing, more fit and familiar with your loop. There is comfort and a practical aspect to using the same course over and over so you can compare consistency in pacing.

12/16/20 WEDNESDAY. STRENGTH DAY workout. (see photo of white board).


12/19/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. At Olivet Seminary College off Seminary drive. Arrive early to get in your warm-up run and be ready to roll at 8 am. Yes, you’ll be getting up in the dark, but there will be good light as you run your warm-up. Those of you still on track with the Christmas Kettlebell Challenge will get in your Swing reps during the last portion of the workout.

LMK if you will be attending; so far: Lisa, Judi, Jill, Kevin, Shirley, …

Remember to use your mask, keep a good distance apart during the exercise stations and during your hill repeats. All of California is experiencing an outbreak of COVID so we need to maintain our separation during the workout. If you are not comfortable coming to the workout, I understand.

INTERNATIONAL RESULTS: New World Record for the half marathon was set in Valencia, Spain last weekend along with a very deep field for the Valencia Marathon producing new course records. Few races are held during Covid, but there have been a few strongly contested major races held for the elite fields only around the globe. This has brought out remarkable depth in both the men and women’s fields; everyone is looking for events to run.

VALENCIA HALF MARATHON. Geoffrey Kamworor’s WR Half marathon time of 58:01 was dramatically lowered by Kibiwott Kandie (57:32) AND three others: Jacob Kiplimo (57:37), the World Half Marathon title winner in October; third was Rhoned Kipruto (57:49), who ran 26:24 10K in January. Kenyan Alexander Mutiso, claimed fourth in 57:59. The pace was intense as they hit 5K in 13:37, 10K in 27:25 ( how many good runners can run a 27:30 or better 10K), 15K (9.32 miles), 20K (12.42 miles) in 54:42. Some eight broke one hour and 20 under 1:06:00.

Dibaba Genzebe took the win in 65:18 ( just under 5′ pace) leading six under 1:10:00. Emily Sisson was one second off the American record with 67:26 in fifth place.

VALENCIA MARATHON: The Trinidad Alfonso Fnd and billionaire supporter, Juan Roig ,had six million dollars to produce the event and attract a first class field which insured a very competitive race. The elite field was very impressive attracting many fast runners: 4 under 2:04:00, 30 under 2:10:00, 65 under 2:18:00, and 71 under 2:20:00! Evans Chebet took the win with a new CR of 2:03:00.

…more to come

The elite women’s field drew six under 2:20:00, 20 under 2:30:00 and 37 under 2:37:04 or sub-6 pace. Peres Jepchirchir ran a solid 2:17:18 for a new course Record! However, the controversy over the shoe improvements by Nike,

Finish time improvements continue at a record pace and finally Adidas has come by with the AdiosPro in answer to the Nike Vapor Fly. Numerous records have been broken with the advancement in shoes during the last two years. Restrictions are beginning to be put into place regarding shoe design and materials. Will be interesting to see if restrictions can be placed on shoe design; the Nike version definitely provides an advantage.

Nicasio Reservoir is very low! Beautiful weather but the drought is in full swing.

Week of 12/7/20: Workouts, Christmas Kettlebell Swing Challenge continues; Sat HR/XTback on; New WR for the Half Marathon….

Hi Folks,

UPDATE 12/9/20: Change has been constant all year; it continues this week with more restrictive COVID policies going into place Tuesday. However, with our group of less than twelve attending the SATURDAY HR//XT/Loaded Carries, that we are outdoors, are well spaced and wear masks; we can safely continue. Let’s see how the weather will be for Saturday.

The Saturday morning group joined in with the virtual Santa’s Run at the Promenade by Chrissy Field after doing Hill Repeats and weights!

I will continue with the Wednesday outdoor workouts with groups of two people at 7:30, 8, 8:30 and 9 am.

The Christmas Kettlebell Swing Challenge continues this week with the daily routine of increasing kettlebell swings until Christmas day. ( see last week’s blog for the week’s sets and reps. ). I will be posting the rest of the month soon and tips for getting through the Challenge. The idea is to learn how to get in the daily reps – and keep it going! Each person will learn how to manage their energy and time to get this done during busy season.

12/8/20 TUESDAY. TEMPO day. After the warm-up mile or so get in 4 sets of 5 minute tempo pick-ups at 5K effort.

12/9/20 WEDNESDAY. STRENGTH day and the routine for this week. Keeping with your daily routine of 25 (Novice) or 55 reps (Regular kettlebell practitioners) for Wednesday, you’ll see I’ve added some exercises to this day’s program.

X 10 Swings – X 5 R/L “Thread the Needle” or “Lunge Torso Rotations”

X 10 Swings – X 6 Deficit KB Sumo Deadlift

X 10 Swings – X 8-10 Push-Ups (on the ground, on DB’s, or on incline)

X 10 Swings – X5 Goblet Squats (with good pause at bottom with butt at 6 O’clock)

X 5 Swings (with heavier KB) – X 8 L. Muay Thai Side Planks

X 5 Swings ” – X 8 R. Muay Thai Side Planks

X 5 Swings ” – 1′ Weighted Plank

Finish with 2 x 3 reps of Trap Bar Deadlift or DBL KB or DB Sumo DL

12/10/20 THURSDAY. SPEED-WORK. After a good warm-up run and 6 x 10″ quick cadence sprints prior to running:

8 x 45″ (1:30).

12/12/20 SATURDAY. 8 am. HILL REPEATS/XT/LOADED CARRIES, at Seminary College, off Seminary Drive. Arrive early to get in warm-up run. ( we’ll see what the weather holds for us by Friday to see if it is a go).



Monday, 12/7/20 20 reps 50 reps

Tuesday, 12/8/20 20 55

Wednesday, 12/9/20 25 55 ( see Wed workout above for the “extra”)

Thursday, 12/10/20 25 60

Friday, 12/11/20 25 60

Saturday, 12/12/20 30 65

Sunday, 12/13/20 30 65

Monday, 12/14/20 30 70……………

Break out with e


  • The goal is to get in a single exercise daily routine – during the busiest month of the year. If you can schedule it in, get it done every day; the rest of the year will be easier.
  • You’ll learn a great deal about yourself: the time that works best for you, figuring out the combination of sets and reps so you can keep the daily workout going, add your foam roller work after the session or later in the day on your backside to take care of the back, hamstring and butt muscles – and be ready for the next day.
  • Vary the sets and reps to get job done as needed in order to maintain proper form. Don’t let your technique sway from a strong explosive movement with strong short exhale with tongue behind pursed lips, coming to a “vertical plank” position with knees locked, butt cheeks squeezed tight, abs tight, arms locked straight at shoulder level while squeezing your forearms and crushing the kettlebell handle. The KB should pass through at knee height; no lower so you work on your “hip hinge” and avoid doing a squat. The Swing is not a Squat, and the Squat is not a Swing.
  • Prior to the day’s set of swings, do your strap shoulder warm-up, some light slow-paced goblet squats, hip raises and halos.
  • If sets of 10, 15, or 20 reps become too much on a given day; do part of the workout with sets of five reps.

Week of 11/30/20: Workouts this week

Hi Folks,

UPDATE 12/4/20: KETTLEBELL SWINGS DECEMBER XMASS CHALLENGE for the month of December is back by request.The goal is to build your daily reps based on Pavel, the Russian Special Forces specialist, who introduced kettlebells to the US during the 1990’s ( I took class with him in 2002; then several more until certified by the staff from Pavel’s organization, Strong First.

The eventual goal is get in 100 swings, seven days per week and five Turkish Get Ups on each side -until it’s like brushing your teeth daily. Pavel has written an instruction book, Simple and Sinister which focuses on the Kettlebell Swing and Turkish Get Up (or simply Get Up). Our fitness group should be able to get in 5 days per week because your also focusing on running, cycling, swimming and weight training. Getting in swings, get – ups, some goblet squats and trap bar deadlifts, will give you “general preparedness” for all activities, sports and general strength for daily living.

The reps will seem low for the daily routine, but I’m giving you time to adjust to daily swings; some of you may be only getting in the reps and sets two-three days per week. It will be an adjustment to performing them daily; a conservative volume daily will add up in effort and results.

The other part of the challenge is to get in the fairly brief workouts during the busiest month of the year. You have to figure what time of day works best for you.

The XMAS CHALLENGE will be posted below).

Please take care of yourselves by wearing the mask and minimizing contact with others, the increasing numbers of COVID -19 cases are truly frightening. …..You can , however, safely train outdoors; we have the beautiful open space to run, bike and swim to keep our sanity and stay in shape!

12/1/20 TUESDAY. TEMPO on the track, fire roads, or trails. You can carry out the two rounds of the workout after a warm-up mile or so:

2 x ( 6′ (3′) – 5′ (3′) – 4′ (2′))….run them at “comfortably stressed


TWO rounds:

X 10 Swings – X 5 R/L KB Clean & Presses

1′ Farmer Carry

X 10 Swings – X 12 DGB Situp & Reach

X 10 Swings – X 6 R/L Alternating DB/KB Gorilla Rows

1′ Rack Carry

X 10 Swings – 8 Deficit KB Sumo Deadlifts

X10 Swings – X6 R/L DB Plank Row

1′ Waiters Carry

12/3/20 THURSDAY. SPEED-WORK. After mile warm-up and 6 x 20″ pick-ups.

Four Rounds: ( ( 5′ (3′) – 1′ (1′))…..about 600 – 200. Run at 5K and mile pace.

12/5/20 SATURDAY. HILL REPEATS/XTRAINING/LOADED CARRIES. 8 am start at Seminary College off Seminary drive. Arrive earlier and park along Seminary Drive to get in your warm-up run.Bring your mask as usual and keep social distancing during the runs and lifts. I wipe down the weights and kettlebells, but bring your own small portable sanitizer for after the workout.

LMK if you are joining in, so far: Hans, Judi, Alexandra, Shirley,


Some of you reminded me that we need to get rolling on the Challenge again for 2020!

DATE …………………. Regulars ………….. Novice

Friday, 12/4/20: 40 swings……………. 15

Saturday, 12/5/20: 45 15

Sunday, 12/6/20: 50 20

Monday, 12/7/20: 50 20

Tuesday, 12/8/20: 55 20

Wednesday, 12/9/20 55 25

Thursday, 12/10/20 60 25

Friday, 12/11/20 60 25