Coming Up:

• Part 2 of Physical Testing on Tuesday – was re-scheduled due to a conflict at Goldbar
• We are at Goldbar on Tuesday
• Keilor Rd. on Thursday
• On Saturday we will be McKinnon Ravine
• Adult Roller Skiers are also at McKinnon Ravine

Monday July: 15

• Strength Training
  • As usual

Tuesday July: 16 

• Who: Summer Program
  Where: Goldbar Pavilion
  When: 6:30 to 8:00 PM
  What:  Strength and Run TestTraining: Warm Up – 20min – include mobility and activation
  • 3km Test Run (Run starts at 7:00 – @ 30s intervals)
  • Strength Test (For 60s) – @7:30 inside Goldbar Pavilion
    • Pushups @7:30 inside Goldbar Pavilion
    • Body Saw
    • Sky Jumps
    • TRX Pull UPs
    • Single-Leg Ups
    • Dips
  • Bring:
    • Drinkbelt, Change of clothes

Wednesday July 17:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 18:

• Who: Thursday Group
• Where: Keilor Rd.
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Technique: CLASSIC Roller Ski – DP and DS drills, along with balance and coordination drills
  • Bring:
    • CL RS equipment, Drinkbelt, Change of clothes

Friday July 19:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday July 20:

• Who: Summer Program
• Where: Goldbar Pavilion
• When: 9:00 am to 11:00 am
• What:  CLASSIC Roller Skiing Intensity at McKinnon Ravine
  • Training:
    • Warm Up – 20min – include mobility and activation
    • 3-5 x 10min (up McKinnon Ravine)
      • Focus on DP and Kick DP
    • 15min Cool down
    • 10 min Mobility Routine

• Bring:
  • Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Where: Goldbar Park
  • When: 11:30 am to 1:00 pm
  • What:  SKATE ski technique work
    • 1-SK and Offset
  • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday July 21:

• Suggested Training
• LSD
• 2.0 to 2.5 to hrs