Sept 5 - 11

Hi All

Officially the summer program sessions are finished, we are going to do a testing day on Saturday with the Mount St. Louis hill test in the morning and the Erg test in the afternoon.  For those of you keen to do a strength session with the team we will do a 60 min roller ski then strength

Training this week

Thursday - 5pm Hardwood - Roller ski + Strength

Saturday - 9am meet at Mound St. Louis for the hill run
Saturday - Due to the Tough Mudder at MSL we have to change plan, Please meet at Hardwood at 9am ready to do a roller ski sprint race simulation
Saturday - 12:30 Parents meeting (parents)
Saturday 1pm Erg test ( athletes)

Training Plan

Strength this week

Body weight program - 3 sets
Push-up - 10
Incline pull-up - 10
Lunge and rotation - 10 per side
roll out - 10
Dive push-up 10
Lateral lunge 10 per side
Airplanes - 10 per side

Weights program -  3 sets
Push-up - 15
Pull-ups - 10
Lunge and rotation - 10 per side using medicine ball
Deadlift - 10
Cleans - 10
Skull crushers - 10
Shoulder set with dumbell - 10 (front & side)