Jan 12 - 18

Hi All

Hope everyone enjoyed their rest today, here is the plan for the week

Monday - Rest
Tuesday (Team Training 5pm Hardwood) - Intensity & Strength
Wednesday - Middle Distance
Thursday (Team Training 5pm Hardwood) - Intensity
Friday - easy day
Saturday - Race at Mono Nordic
Sunday (Team Training 5pm Hardwood)- Long distance

I am still working on the plan for each person

See you soon

Ron

Specific Strength

Warm-up with dynamic stretches

3 sets of following

Burpees 10 reps

Explosive push-up on to step, wide to narrow hands – 10 total

Plank on bosu and bench, alt fast leg flexion - 12 per leg

Pull-up with weight – 6 reps

Horizontal pull-ups – 10

Side plank with shoulder raise, leg raise – 10 per side

Walking lunges 6 reps per leg with weights in hands

box drop & 3 hurdles and long jump

airplane on bosu with trunk rotation, touch toes

core 4 min