Sorry for the delay, here is the training for the week. I am working on the National blog when it is up you will have a better idea of what we are doing for team training this week.
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 - week 2 of lifting
4 sets of
- Clean and press – 10 reps
- Squat – 8 reps followed by 8-10 box jumps
- 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
