H+P VIRTUAL WEEK – Jan 10th

Training:

Who knows if all of these events will happen, but let’s keep grinding and enjoying the process as if they are!

Starting Jan- H+P Scavenger Hunt 2

Jan 15-Feb 6^th– What Goes up, Must Come Down

Feb 13- Reserved for Run Waterloo

March 6^th– Chilly Half

March 27- ATB

April 9/10^th– H+P En-Route Round 1

April 23^rd– H+P Big Group Run

May 1^st– Missauga Half

July 30^th– H+P Trackfest is BACK

Running Workouts for the week:

H+P FULL VOLUME WORKOUT  (Block 1, Week 2 of 4)

• Week 2 of this tough build…get through this and only one week to go, you got this!

Cycling Workout from Physio Sayaka:

Jan 13 – Sweet Spot

WARM UP

3’ easy

3’ @ 60%

2’ @ 75%

3’ easy

MAIN SET

3x(3’ @ 75%/1’ rest)

3’ easy

3x(3’ @ 80%/ 1’ rest)

3’ easy

3x(3’ @ 85%/1’ rest)

COOL DOWN

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 5 of 5

Recovery week time, let’s go!

DAY 1

Elevated split squat

• 2×8/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

• 2×8/leg 15RM (w/ good form be able to complete 10 reps)

Deadlifts

• 2×8 @ 10RM

SA shoulder press in lunge

• 2×12/arm w/ DB

Core – 2x

• Push up to plank x10 (5/side)

Front plank w/ lateral side taps

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/ DB

• 3×10

Leg lowers

3×10

#cantwontstop