Sorry I am heading to bed, I will be posting the training tomorrow, just got back from the most amazing canoe trip with an awesome bunch of athletes. I have a ton of respect for each one of them they were super fun to be with and were polite, hard working and a pleasure to be with.
Here are the workouts next week
Wednesday -
5pm Hardwood ski and bike Wicked Wednesday workout - roller ski intensity on rail trail & strength
7pm Downsview - Wednesday workout - roller ski intensity & strength
Friday - 8am - 9:30 am Justin (National team coach) is going to do a skating session with us focusing on one skate (1999 and older)
Saturday - 7pm - 9pm Timo (National Training centre coach) is going to do a classic session with us focusing on double pole (1999 and older)
Sunday 1pm - Hands-on Wax clinic
General Strength - 2 sets ( set 1 30 sec on 15 sec off, 45 sec on 15 sec off)
Mountain Climber
TRX Tricep extensions
Feet elevated inverted row
Dead lift (75% max) or 1 leg squat
BurpeeSlide Lunge
Alternating jump step-up
lunge shoulder press
Pull-up side-to-side
Plank
roman chair leg raise with straight legs
Side plank
Look forward to an amazing week, here is a photo from the trip
Ron
