Training:
Let the 2022 grind begin! What are we generally targeting? Take a look HERE:
Starting Jan- H+P Scavenger Hunt 2
Jan 15-Feb 6th– What Goes up, Must Come Down
Feb 13- Reserved for Run Waterloo
March 6th– Chilly Half
March 27- ATB
April 9/10th– H+P En-Route Round 1
April 23rd– H+P Big Group Run
May 1st– Missauga Half
July 30th– H+P Trackfest is BACK
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Block 1, Week 1 of 4)
- We’re going to do 3 progressively more challenging weeks, followed by a recovery week.
- As always modify based on where you’re at with your training!
10′ @ HMP
5′ easy
5′ @ 10K pace
5′ easy
2-4x90s @ 5K pace, 90s easy
10-15′ CD
10′ @ MP
5′ easy
5′ @ 10K pace
5′ easy
2-4x90s @ 5K pace, 90s easy
10-15′ CD
Cycling Workout from Physio Sayaka:
The week has come: RAMP TEST TIME! Check out our Facebook group for details, see ya’ll Thursday!
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 4 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
T Push-ups
- 3×10 push up, twist and reach to sky
Core – 2x
- OH lowers from swiss ball w/ 10-20# DB 10x
Elevated high plank x 30s
DAY 2
Side lunges
- 15/leg
SL glute bridge
- 12/side
Bent Over Row
- 3×12
Front Plank w/ shoulder touches
- 3×20 shoulder taps
Front plank w/ leg taps
- 3×10 leg taps
#cantwontstop
