Jan week 1 trainings details

1) FRIENDLY vs Braddell Ht Interest Group

Date: Tue, 5th Jan 2010
Venue: Braddell Ht CC
Time: 6-9pm
Attire: bring red HFS shirt

2) training

Date: Wed, 6th Jan 2010
Venue: CCAB
Time: 6-8 pm

3) training

Date: Thu, 7th Jan 2010
Venue: CCAB
Time: 6-8 pm

Camp details 28th to 31st dec

Monday 28th Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 1
1200 - 1300: Lunch
1300 - 1600: MST 2
1600 - 1630: Journey to Ngee Ann poly
1630 - 1900: Team Building 1 at Camp David
1900 - 1930: Clean up, dismissal

Tuesday 29th Dec I LOVE HANDBALL SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 3 @ S2010 Hall
1200 - 1300: Lunch
1300 - 1600: MST 4 @ SYOG Court
1600 - 1900: Handball Training 1 @ SYOG Court
1900 - 1930: Clean up, dismissal

Wednesday 30th Dec WHITE HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Champions talk with Mr C Kunalan
1200 - 1300: Lunch
1300 - 1600: Team Building 2
1600 - 1900: Handball Training 1 @ SYOG court
1900 - 1930: Clean up, dismissal

Thursday 31st Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Handball Training 2 @ SYOG Court
1200 - 1300: Lunch
1300 - 1330: Journey to City Beach Resorts
1330 - 1600: Orienteering
1600 - 1900: BBQ - New year Celebrations
1900 - 1930: Clean up, dismissal

211209 beep test

test results
pritpal - lvl 11-12 (predicted VO2max 53.789)
Wenwei - lvl 9-1 (predicted VO2max 43.657)
Jonathan Lian - lvl 11-3 (predicted VO2max 51.142)
Zi Liang - lvl 6-1 (predicted VO2max 33.320)
Jeckie - lvl 9-1 (predicted VO2max 43.657)
Zahin - lvl 9-11 (predicted VO2max 46.832)
Jonathan Tham - lvl 10-9 (predicted VO2max 49.548)
Wilmer - lvl 11-4 (predicted VO2max 51.436)
Ashton - lvl 7-1 (predicted VO2max 36.764)
Chanraj - lvl 7-7 (predicted VO2max 38.834)
Eugene Foo - lvl 13-1 (predicted VO2max 57.454)
Clement - lvl 11-3 (predicted VO2max 51.142)
Qi Ming - lvl 12-1 (predicted VO2max 54.003)
Jing Li - lvl 8-3 (predicted VO2max 40.871)
Kit Heng - lvl 7-10 (predicted VO2max 39.868)
Hafiz - lvl 9-9 (predicted VO2max 46.197)
Vinoth - lvl 11-7 (predicted VO2max 52.319)
Jason Tan - lvl 10-5 (predicted VO2max 48.326)
Ervin - lvl 12-1 (predicted VO2max 54.003)
Izzat - lvl 10-7 (predicted VO2max 48.937)
Abdillah - lvl 10-1 (predicted VO2max 47.105)
Oscar - Nil

Upper Body Strength Training

-Bench Press
- Lats pulldown

getting to syogoc

1 Kay Siang Road
Singapore 248922

121209 cycle @ ECP

attendance:
alistair
jonathan lian
izzat
zi liang
chan raj

2 hours cycling @ ECP

10 dec 09- plyometrics training

attendance:
jonathan lian
pritpal
hafiz
alistair
zi liang
clement
ashton

-warm up run
-stretching
-dynamic warm up/plyometrics
. walking quart stretch
. walking gluteus stretch
. walking groin stretch
. walking hamstring stretch

. walking lunges
. side hop
. crab walk
. walking side lunges
. hop jog
. high knee
. short sprint

. frog jump
. single leg hop
. side jump1
. side jump2
. single leg side jump

- callistenics
. squat jump
. push up
. split squat jump
. tuck jump
. burpees

-recovery run
- cool down

ECP run 051209

attendance:

jonathan lian

pritpal

hafiz

zi liang

chanraj

alistair

-warm up

-6 km run

-callisthenic

. incline push up

. decline push up

. push up

. bridge

-cool down