Monday December 17th 2007Arnprior session for the "City guys"
Dynamic Warm-up
Explanation of changes to Phase III of the training template.
Testing;
Broad Jump:
Blair Barr 95-1/4"
Brad Vaughan 94"
Phil Doucette 97" (fell back) (92-1/2")
Dylan MacDiarmid 77"
Doug Harvey 89"
Jack Nevins 76"
Pull ups:
Blair Barr 14 reps (previous 11 reps)
Brad Vaughan 8 reps (previous 6 reps)
Phil Doucette 11 reps (previous 8 reps)
Dylan MacDiarmid 6 reps (previous 5 reps)
Doug Harvey 6 reps (previous 6 reps)
Jack Nevins 3 reps (previous 1 rep)
Push-ups:
Blair Barr 43 reps (previous 50 reps)
Brad Vaughan 27 reps (previous 23 reps)
Phil Doucette 40 reps (previous 44 reps)
Dylan MacDiarmid 40 reps (previous 41 reps)
Doug Harvey 18 reps (previous 17 reps)
Jack Nevins 40 reps (previous 22 reps
Rower: 500m
Blair Barr ???
Brad Vaughan 1:52.9
Phil Doucette 1:45.9
Dylan MacDiarmid 1:39.9
Doug Harvey 1:49.3
Jack Nevins 2:07.1
We then ran the guys through 6 exercises,
Standing DB alt press, Blackburns superset with step-ups, DB Snatches, Face pulls superset with DB incline press.
We also practiced the kneeling jumps. The guys seem to be getting better at this. It should have good carryover to the broad jump test and more importantly to their explosive power on the first three strides on the ice. (the first three strides/steps are the most important in any sport)
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A fist full of steel