Announcements 1) Regular practice on Monday & Tuesday. See the Training Plan below for the rest of the week. Many team members are traveling, so do the workouts on your own if you cannot come to a scheduled practice. 2) Ski Rental Party on Tuesday! Everyone is welcome for Chipotle. Details 3) First Year Skiers: If you need skis, please complete this form and give to Coach Voss at practice. You can also complete the Google Doc online and share with sidvoss@hopkinsnordic.com or print the form, complete it, take a pict, and email to Coach Voss. (If you want to share your completed Google Doc, after you open the form, you will need to sign in to your Google Account using the link in the upper right corner of the doc.) If you are not able to come on Tuesday to get your skis, please complete your form and send to Coach Voss. We will bring your skis to a later practice, in exchange for the the rental fee ($25) paid either by check or online. (The online rental fee will be live on Tuesday night.) 4) It is a good idea to bring a water bottle to practice, and maybe a snack too like a granola bar. Training Plan & Schedule for Week of November 21, 2016 Monday Workout: Easy Longer Varsity: 90 minute roller ski at L1/L2 effort w/ 6x45 sec pick-ups on hills at L5. Full recovery. Weight room (LNR own routine) Rest, dips, pullups, deadlifts, lunges, shoulder press JV 1: 45-50 min run at L1/L2 effort, followed by Core Workout. JV 2: 20-30 minute run/walk at L1/L2 followed by Core Workout Core Workout: Do 30 seconds of each Plank Right Side Plank Plank Left Plank Plank -Rest V-Ups or V-hold Scissor kicks Inchworms Supermans Tuesday
After Practice: Bentons home, Ski rental eve @ 5:30pm - See website for address/directions Wednesday
Thursday - Turkey Day!
Friday
Saturday
Sunday
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