3 weeks till Nationals, I would like you to make a lead-up plan on the google doc, the info is below
Training this week
Tuesday - 5pm Chill ski + sprints, most people are doing volume so we are going to keep the skiing slow and the intensity short
Wednesday -5pm Distance + strength
Thursday - 5pm Classic ski
Training Plans
Please go to the google doc and look at the format that Kieran and Bella have and plan your training for the week. When you have done it there I can review it and make changes if necessary. If you want to sit down and plan this together or call me that is cool too.
https://docs.google.com/spreadsheets/d/1j6Z9OCxKWZfFAlro0SBoccYOPHDZGYuKKw43_ilkHeQ/edit#gid=0
Strength
Transition week - 3 sets of the following try to aim for 40 min total
Bench press - 8 to 10 reps
Lunges 10-12 reps
Pull-ups 8-12 reps
Dead lift or Squats 10-12 reps - watch this first https://www.youtube.com/watch?v=MDuXuUg15mk
Shoulder raises side 10 reps
Shoulder raises front 10 reps
Over head Medicine ball slam 10 reps https://www.youtube.com/watch?v=Pt0VLdpEdts
after 3 sets are done do 5-10 min core
