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TODAY’S TRAINING INSPIRATION:
CASSIE CAMPBELL

It is inevitable that one day Cassie Campbell will be inducted into the Hockey Hall of Fame. Not the Women’s Hockey Hall of Fame, not the IIHF Hall of Fame, but the straight-up, plain-old, formerly men’s-only Hockey Hall of Fame.

Campbell has three Olympic ice hockey medals to her name: silver at the 1998 games in Nagano and gold at both Salt Lake (2002) and Turin (2006). At the 2006 Games, after a long career of representing her country, she served as the captain of Team Canada and led her squad to the pinnacle of the sport.

Recently retired, Campbell has gone on to be something of a barrier-breaker in hockey broadcasting.

While she is not the first woman to ever cover hockey, she is the first to do colour commentary for CBC Hockey Night in Canada, and also quite possibly the first female broadcaster to be able to walk amongst the players with the same degree of credibility as former NHL’ers-turned-broadcasters like Kelly Hrudey, Ray Ferraro, John Garrett or Greg Millen.

REBUILDING THE MACHINE…

I put off the back workout yesterday because I was feeling pretty sluggish. That means that today, I had better make it a good one or else I was only procrastinating.

TODAY: BACK and SHOULDERS

WIDE GRIP LAT PULLDOWN (6 sets)
150 x 12
210 x 6
210 x 6
180 x 10
180 x 8
180 x 8

CLOSE GRIP CABLE ROWS (5 sets)
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

WIDE GRIP CABLE ROWS (5 sets)
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

BENT OVER DUMBBELL ROWS (per arm) (5 sets)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

CLOSE GRIP PULL UPS (3 sets)
Body x 8
Body x 5
Body x 5

BACK EXTENSION (3 sets)
Torso x 20
Torso x 20
Torso x 20

VERTICAL GRIP BACK FLYES (PEC DECK) (3 sets)
130 x 10
130 x 10
130 x 10

HORIZONTAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
130 x 12
130 x 11
130 x 10

SEATED SHOULDER PRESS (MACHINE) (per arm) (6 sets)
90 x 10
120 x 8
120 x 4
100 x 8
100 x 6
100 x 6

DUMBBELL LATERAL RAISES (5 sets)
25 x 8
20 x 10
20 x 10
20 x 10
20 x 8

DUMBBELL FORWARD RAISES (5 sets)
25 x 8
20 x 10
20 x 10
20 x 8
20 x 8

TRAINING NOTES

Supersetted Dumbbell Lateral and Forward Raises
Supersetted Close Grip and Wide Grip Cable Rows

Total Sets (Back): 30
Total Sets (Shoulders): 19

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