Main - Performance PE Traditional A1 Power Clean A2 Box Jumps A3 Overhhead Squat * Use a bar/light bar/PVC pipe B1 Bench Press B2 Single Leg RDL B3 Reverse Crunch C1 Push-Ups *Minimum of 10 Reps C2 Dips *Minimum of 10 Reps C3 Hollow Rocks Advanced A1 Power Snatch A2 SL Drivers A3 Side Crunch B1 Barbell Lunge B2 Chin ups B3 Reverse Crunch C1 Military Press C2 Incline M C3 Alt. Superman View Public Whiteboard: bit.ly/1sW4Fn7 Warm-up Dynamic Warm-up (No Measure) 400M Run Double Unders (Jump Rope) Knee Hugs/ Grab Laces to Glutes Cartwheels or Bear Crawls Back Skip out to in forward/ Skip in to out backward Inchworm/ Spiderman Frankenstein/ Walking RDL Quick Skip Down/ High Skip Back Hip Driver Carioca down and back Lateral Skip Down and back 50% Down 75% Back 50% Down 100% Back Junk Yard Dog 4 out and back/ 4 over and under Performance PE O-Lift Warm-ups (No Measure) Footwork Drills 1. Jump and Land 2. Jerk Jump and Land Hands on hips 3. Jerk Jump and Land Hands Only 4. Jerk Jump and Land PVC Burgener Warmup: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch drops at 2 4 and 6 inches 5. Snatch lands Skill Transfer Exercises 1. Snatch push press 2. Overhead squat 3. Pressing snatch balance 4. Heaving snatch balance 5. Snatch balance 6. Snatch from 2 position 7. Snatch from 3 position Weightlifting TRAD: Power Clean (3x4 @ 75%, 82%, 85%) TRAD: Bench Press (3x6 @ 75%, 80%, 84%) ADV: Power Snatch (3x5 @ 77.5%, 82.5%, 87.5%) ADV: Front Rack Lunge (3x6ea.@ 67.5%, 72.5%, 77.5%) ADV: Shoulder Press (3x5 @ 77.5%, 82.5%, 87.5%)
Posted on: Thu, 16 Oct 2014 05:03:00 +0000
Trending Topics
Recently Viewed Topics
© 2015