Nov 24 - 30

Hi All

Here is the training for this week, we will be working around the snow.

On Saturday we are going to do some hill intensity, if we don't have snow at Hardwood we will be heading to one of the downhill resorts and getting on the hills there. I will send out an email on Friday with the details.

I have put the primary workouts in Red

Tuesday - 5pm Hardwood Bounding Strength
Thursday - 5pm Hardwood Power
Saturday - 9am hardwood Intensity
Sunday - 9 am distance

Power 2 - 30 min = 3 sets

Please watch this before doing snatches https://www.youtube.com/watch?v=UCtxK91FBDU and do not use too much weight

 1 min Step-ups

1 min Lunges

1 min lateral

1 min Step-ups

1 min snatches 

1 min medicine ball slam

1 min Burpees

30 sec Snatches
30 sec medicine ball slam
30 sec burpees
3 min rest

Bounding Strength - (This is a form of intensity so don't worry if you have a high heart rate during the bounding and sprints)
30 min = 2 sets, 45 min = 3 sets ,  1 set = Bound then Sprint then upper-body

Bounding 5 of each
Classic - Regular bound, High bound, long bound, high & long, one leg
Skate - regular, pause, quick, preload, grapevine both directions

Sprints 10 x 5 sec running or skierg

Upper body
10 Bench press or 20 push-ups
10 explosive pull-ups
10 medicine ball slams
10 bent over row or incline pull-up
10 skull crushers or 15 tricep push-ups