Tough week ahead, focus on getting proper recovery when you are not training.
Team Training this week
Tuesday - 5pm HSB Strength
Thursday - 5pm HSB Power
Saturday - 9am HSB Sprint simulation
Sunday - 9 am HSB distance
Upper body strength Program - 2 or 3 sets
20 min - 2 sets, 30 min - 3 sets
Pull-ups explosive (with bands if needed) 10-12 reps
Dips 10-12
Start on ski-erg 12
Incline Pull-up 12
Explosive push-ups on blocks 12
Roman chair - leg raises 12
Air plane 30 sec per leg
Russian Twists 30 sec
Crunch 60 sec
Power program -
20 min - 2 sets, 30 min - 3 sets, 40 min - 4 sets
Upper body power (Ski erg, bands, roller board) - 3 min
Step-ups 1 min
Walking lunges 1 min
Lateral jumps 1 min
Split squat 30 sec per leg
3 min rest
Have a great week
Ron
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