October 24th-30th

Hi All!

Great roller ski and strength session on Saturday. Everyone was really brave especially those new on roller skis
.
I won’t be with you on Saturday because the Georgian College cross country team is heading to provincials but you will be with Tristan!

A special shout out to those of you who led the pack. I definitely saw some leadership and teamwork skills on display!

(I think it’s a good idea if you all dress up to scare him for me).

Training This week

Wednesday - 5-6:30 pm Parkview Community Center – Roller skiing and strength-- bring roller ski gear and running gear

Saturday - 1-4:00 pm Hardwood- please bring roller skis and running shoes

Please wear a costume on Saturday

Training Plan for the week

*I added a strength circuit with links to videos to demonstrate. The circuit is similar to what we did on Saturday but easier to do at home/in your drive way/in your room.


Monday – off/gym/games with friends

Tuesday - strength (below)

Wednesday - 60 min cardio/team practice

Thursday - strength (below)

Friday –off/gym/games with friends

Saturday - go fast with the team **wear a Halloween costume**

Sunday - distance workout, great day to go for a bike ride

Strength

All exercises 10-15 reps (except side plank)

goblet squat -  http://www.muscleandfitness.com/workouts/leg-exercises/videos/goblet-squat

squat jump - https://www.youtube.com/watch?v=CVaEhXotL7M

incline pull-up

Side plank - 1 min per side

single leg jumps - https://www.youtube.com/watch?v=rSUKWb3U050

scissor jumps - https://www.youtube.com/watch?v=5VlnYBz64Pg

Push-ups

Medicine ball slams

Side lunges https://www.youtube.com/watch?v=FUX6Pz8vV0s

Side jumps 

Dive push-ups https://www.youtube.com/watch?v=neiHSQrS0YI

Mountain Climbers https://www.youtube.com/watch?v=nmwgirgXLYM

Foosball!!