Dear Athletes,

Training for Monday (tomorrow) & Tuesday during Quiet Week will be as follows:

Monday, Jan. 19th
Men – Ergs: 20min rate castles (3min @24SPM, 1min @28SPM, 3min @26SPM, 1min @30SPM, 3min @28SPM, 1min @32SPM, 3min @26SPM, 1min @30SPM); 2omin stairs; 20min core (1min plank, 20ABC crunches, 20 pushups, 20 tricep dips, 50 squats, 20 leg raises, 20 lunges, 1min bridge – repeat until time is up)
Women – Weights: 40min “Day 1” of New Weights Circuit; 20min run (line-sprints in group)

Tuesday, Jan. 20th
Men – Weights: 40min “Day 1” of New Weights Circuit; 20min run (line-sprints in group)
Women – Erg: 20min rate castles (same as men’s team); 20min stairs; 20min core (same as men’s team)

Training from Wednesday, Jan. 21st – Tuesday, Jan. 27th (Exam Period) are optional. If you’re able to attend, then we will be doing the following workouts: 

Wednesday, Jan. 21st *OPTIONAL
Men – Ergs: 4x11min ski jumps (24/26/28/30; 26/28/30/32; 28/30/32/34; 26/28/30/32) with active rest (dumbbell step-ups & 300 core) + 1min full rest
Women – 20min stair run; 3×300 circuit; 20min steady state run

Thursday, Jan. 22nd *OPTIONAL
Men – 20min stair run; 3×300 circuit; 20min steady state run
Women – Ergs: 4x11min ski jumps (same as men) with active rest (dumbbell step-ups & 300 core) + 1min full rest

Friday, Jan. 23rd *OPTIONAL
ALL – 500m race prep relay (start, body, finish @34/32, 30, 32/34), jump squats, leg lifts, lunges, tricep dips

Saturday (Jan. 24th/Sunday Jan. 25th) = OFF

Monday, Jan. 26th *OPTIONAL
Men – Ergs: 2x30min, 5min rest between pieces, 3min at each rate: 22/24/26/28/26/24/22/24/26/28; 10min cool down & stretching
Women – 40min run followed by 10min of thorough stretching (focus on hamstring flexibility & quads)

Tuesday, Jan. 27th *OPTIONAL
Men – 40min run followed by 10min of thorough stretching (focus on hamstring flexibility & quads)
Women – Ergs: 2x30min, 5min rest between pieces, 3min at each rate: 22/24/26/28/26/24/22/24/26/28; 10min cool down & stretching

Wednesday, Jan. 28th *FIRST DAY BACK FOR REGULAR PRACTICE (MANDATORY)
ALL: Timing & Location TBD – practice may be held at LBC due to PA Day
Men – Race Prep & 500m pieces
Women – Tank & Cardio & Core

Thursday, Jan. 29th
ALL: Timing & Location TBD – practice may be held at LBC due to Exam Take-Up Day
Men – Tank & Cardio & Core
Women – Race Prep & 500m pieces

Friday. Jan. 30th – PRACTICE AT WESTDALE SECONDARY SCHOOL @6:30am (regular time/location)
ALL: Race Review on Erg; Race Planning (Mental Prep) & CIRCs Requirements (Waivers/etc.); Core; Run & Circuit

Saturday, Jan. 31st – OFF

Sunday, Feb. 1st – CIRCs RACE DAY (for directions, click here: http://www.cdnindoorrowing.org/raceday.html). More information on required documents will be posted closer to the race date (e.g.: waiver, ID, etc.)

Cheers,
Alessandra