H+P VIRTUAL WEEK – November 15th, 2021

Training:

Reminder: With the offseason looming, our overall volume won’t be very high until the New Year.  That being said, we still want to maintain our hard earned fitness so we can hit the ground running in 2022.

So, we’re on to week 3 of our 6 week 5K plan- let’s keep that baseline fitness going into the holidays!


Running Workouts for the week:

H+P FULL VOLUME WORKOUT  (all distances) Week 3 of 6

15 minutes easy WU

5x100m strides, jog back to start

2 sets of:
5′ tempo @ HMP

2′ easy

2×2.5′ @ 5K + pace, 90s easy, 3-5′ in between sets

15′ CD

Cycling Workout from Physio Sayaka:

  • Base building workout #2

WARM UP

3’ @ 50%

3’ @ 60%

3’ @ 70%

2’ easy

MAIN SET

4 sets of:

3x[2’ @ 80%/ 1’@ 90%]

2’ rest

C/D

Strength from Physio Kayla:

Nov 8/21

  • 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 one bar if possible
  • Don’t have heavy weights?  Use items around the house like books in a reusable shopping bag.  It may not be perfect but something is better than nothing!
  • RM= rep max
  • If you need clarification, let us know!
  • Aim to do each day 1x with at least 2 days off in between.

DAY 1- HEAVIER WEIGHTS

Squats

  • 3×10 @ 10RM (heavy so that the last 1-2 are very effortful)

Deadlifts

  • 3×10

Step-ups w/ dumbbells in hand

Core – 2x

  • High plank w/ shoulder taps x 20 total
  • High plank on exercise ball x 16 total

DAY 2- LIGHTER WEIGHT 

Side lunges

  • 15/leg

Single leg 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 each side

By |2021-11-14T10:03:54+00:00November 14th, 2021|H+P Events, Latest Articles, Latest News|