Dec 14 - 20

Hi All

Thanks for being patient with me last week,

On to a new and exciting week, weather wise we are expecting Snow and Rain and sun and cloud. Best case scenario we will race yuletide on Saturday, worst case scenario we will do our own club time trial on Saturday.

National and Provincial Team Training this week

Tuesday - 5-7pm Hardwood - Ski walking and strength

Thursday 5-7pm Downsview - team rollerski time trial, I will take the van down leaving my house at 4pm

Saturday - 9-12pm Hardwood - We are going to do a team time trial unless we get a dump of snow and can head over to Highlands for the Yuletide Blast - Check the blog on Friday to see if we are at Highlands or Hardwood

Upper body strength / abs

Here is a good video that is upperbody and abs focused that requires a set of dumbells
https://www.youtube.com/watch?v=Vg1yV45Vur0

If you don't have dumbells then a good upperbody/abs workout would be

3 sets

Incline pull-ups - 10 explosive
Push-ups - 15
Dive push-ups - 15
Tricep push-ups - 15
Plank 1 min
Side plank 1 min per side
Plank from elbow to hands 1 min

Training plan this week

Team Photo

Harlem Shake