Oct 5-11

Hi All

Here is the training for the week.  I will post some camp pix and video but wanted to get this up.


Training session 

***Note location change for Tuesday***
Tuesday - APS 61 King st. Barrie, L4N 6B5 - 5pm - roller ski sprints + bounding + strength + roller ski sprints
Thursday Hardwood 5pm - 90 min roller ski with 30 min double pole
Saturday Mount St. Louis 9am - Hill pursuit

Tuesday Toronto 6pm Riverdale - bounding + strength


Strength 

3 sets of

• Clean and press – 10 reps - (light weight fast movement, watch video)
• Squat – 8 reps followed by 8-10 box jumps ( low weight)
• Bench press – 8 reps - followed by 8-10 t-bar row
• Roller board or cable pull-downs - 25
• side plank - 30 sec on each side

• Russian twist 10 each side
• plank on swiss ball with arm rotation - 30 sec
• plank raising opposite arm and leg

Reference video
clean and press  https://www.youtube.com/watch?v=e_OGoQ94mPQ
good morning  https://www.youtube.com/watch?v=Iycq-kJann0

Saturday Race

I have changed the race to a hill pursuit, you will do the hill running test and then the roller ski start times will be a pursuit style behind the leader.

Training Plan