November 7th- November 13th

November 7^th- November 13^th

Happy Sunday all,

Great work on both Wednesday and Saturday on and off of the roller skis.

Our ski walk ended up being almost an hour and a half with the obstacle course intervals and balance work. Very impressive!

Training Plan

Monday – Get out and do something hard for 30 minutes! Bike, run, roller ski, play!

Tuesday - strength (below)

Wednesday - 60 min cardio/team practice

Thursday - strength (below)

Friday –off/gym/games with friends

Saturday – 9:00 am Erg Challenge, second work out will begin after lunch (12:30-1:00 pm) so if you aren't doing the challenge or cheering this is when camp starts

Sunday – Pick-up from camp

Camp Notes

This is what our schedule will look like:

Saturday
9:00 AM	Erg Challenge
12:00 PM	Lunch
1:00 PM	Mannequin Challenge/strength
2:15 PM	Head to cabin
3:00 PM	Technique
6:00 PM	Dinner
7:00 PM	Capture the Flag
9:00 PM	Movie
Sunday
8:00 AM	Breakfast
9:00 AM	Morning activities
11:00 AM	Roller ski
1:00 PM	Lunch
3:00 PM	Pick-up

Packing List
·         Training clothes for running, roller skiing, strength

·         **Bright shirt/jacket

·         Shoes, dry socks and lots of change of clothes

·         Warm clothes for game on Saturday night

·         Food for Lunch and Snacks

·         Item for Pot-luck dinner ( see below)

·         Headlamp for capture the flag

·         Sleeping bag, pillow & sleeping pad

·         Warm clothes

·         Camp stuff like towel, tooth brush, underwear, socks, toque, gloves

Pot Luck

We are having a pasta dinner

Team supplies and cooks the pasta

**Please sign up on Google doc**

 https://docs.google.com/spreadsheets/d/1a2nZh7BHi9L_Fm06VVv8B0kqWtnSpXGmgHimXWruV14/edit?usp=sharing

Strength

Warm up: 10 min Jog

All exercises 10-15 reps (except planks and pull ups)

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

2.    Plank- 1 min or max

3.    Wall sit- 1 min or max

4.    Side plank - 1 min per side

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

6.    Pull ups- As many as you can

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

8.    Push-ups

9.    Medicine ball slams

10.  Walking lunges

11.  Side jumps 

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

Team