Training:
Another week of no official in-person practices. Let’s keep the buffer training alive. Things ramp up next week, let’s go!
Looking ahead, what will workouts be structured for? More to come, but it will be a combo of some early 2022 fun with H+P and Run Waterloo, Chilly half, ATB and Mississauga half and full.
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (all distances) Week 3 of 3
8′ @ HMP (People targeting a M and HM in the new year, double up and do 2×8′ @ HM-MP)
5′ easy
2×4′ @ 10K effort, 3′ easy
3′ easy
4×1′ @ 5K +effort, 1′ easy
10-15′ CD
Cycling Workout from Physio Sayaka:
More to come in the New Year- stay tuned! For now feel free to pick up any of the old base-building workouts to keep some burn in the quads!
Strength from Physio Kayla:
*Always perform ~5-10 min of cardio warm up by walking/cycling and 1-2 warm up sets using the Olympic bar before placing weights on bar
Week 3 of 5:
DAY1:
Elevated split squat
- 3×10/leg @ 10RM (heavy so that the last 1-2 are very effortful)
SL Step up on a box (knee and hip at 90* angles) w/ Olympic bar + weight on shoulders
- 3×10/leg 15RM (w/ good form be able to complete 10 reps)
Deadlifts
- 3×10 @ 10RM
High knee marching w/ resistance band around elbows (elbows bent @ 90*) pushing outward and raising arms about head
- 2x 30 meter
Core – 2x
- Deadbug w/ swiss ball held between hands+knees. Drop opposite arm + leg x8/side
- High plank on exercise ball alternating hip extension x 10
DAY 2
Sumo squat w/ KB or DB
- 3×12
Hamstring curls on exercise ball
- 3×20
SL calf raise
- 3×15/side
Hip thrusts – add weight to lap for increased resistance
- 3×12
Reverse flies w/ DBs
- 3×12
Leg Lowers
- 3×10
#cantwontstop