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TODAY’S TRAINING INSPIRATION:
CATRIONA LEMAY DOAN

Today’s training inspiration is a woman who has inspired many young female athletes (and presumably not just female athletes). I have done a relatively poor job of including enough female role models with my daily workout inspiration, something I am hoping to correct.

From 1996 to 2002, Catriona Lemay Doan was quite possibly the world’s #1 female speed skater.

She garnered three Olympic medals during this period, with gold medals in the 500m at both the 1998 (Nagano) and 2002 (Salt Lake City) games. To these, she added a bronze in the 1000m at Nagano.

She set eight consecutive world records in the 500m event, continually breaking and improving upon her own record. She also won five gold medals, two silvers and four bronzes at the World Championships in the 500m, Sprint and 1000m events.

Following her competitive skating career, Catriona was awarded the Order of Canada and inducted into the Canadian Sports Hall of Fame.

REBUILDING THE MACHINE…

I said it when I started the new program. The back is one of the areas I had become complacent with. Complacent no longer. It’s time to act like a professional and not let laziness interfere with proportion and symmetry.

TODAY: BACK and ABS and LEGS

WIDE GRIP LAT PULLDOWN (10 sets)
180 x 10
180 x 10
180 x 7
165 x 9
165 x 8
165 x 8
165 x 7
165 x 6
165 x 6
165 x 6

BENT OVER BARBELL ROWS (Overhand Grip) (5 sets)
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

BENT OVER BARBELL ROWS (Underhand Grip) (5 sets)
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

REAR DELTOID FLYES (Pec Deck / Vertical Grip) (5 sets)
80 x 10
120 x 10
120 x 10
120 x 10
120 x 10

CONCEPT 2 ROWING MACHINE
500m / 1:50

ABS
Crunches x 50
Crunches x 30
Crunches x 30
Crunches x 50
Crunches x 40
Single Straight Leg Raises x 80
Single Straight Leg Raises x 50
Single Straight Leg Raises x 50
Single Straight Leg Raises x 50

SEATED LEG PRESS (10 sets)
350 x 10
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10

HAMSTRING CURL (10 sets)
70 x 10
80 x 10
80 x 10
80 x 7
70 x 8
70 x 7
60 x 10
60 x 10
60 x 10
60 x 8 / 40 x 8 / 30 x 6 (drop set)

SEATED QUAD EXTENSION (5 sets)
150 x 10
200 x 5
180 x 8
180 x 8
180 x 8

STRAIGHT-LEG CALF PRESS (10 sets)
250 x 10
220 x 10
220 x 10
220 x 7
200 x 7
200 x 7
180 x 8
180 x 8
160 x 10
160 x 12

SEATED CALF RAISE (4 sets)
90 x 30
90 x 10 (tempo training 5 count)
90 x 10 (tempo training 5 count)
90 x 5 (tempo training 5 count)

TRAINING NOTES

Sets for Back: 25
Sets for Legs: 39