Main - Performance PE Traditional A1 Single Arm DB Snatch A2 180° Box Jump *Alternate direction you jump A3 Overhhead Squat * Use a bar/light bar/PVC pipe B1 Deadlift B2 Pull-Up *Use weight if needed B3 Prone/Left/Right Plank *Add Movement C1 Incline Alt DB Bench Press *Bench set at 2nd notch C2 Body Row or Muscle Up *Minimum of 8 Reps C3 Flat Foot Sit-Ups Advanced A1 Power Clean and Front Squat to Push Press A2 Depth Jump A3 Box Hip Lift B1 Back Squat B2 Alt. Incline DB Row *weight per hand B3 Prone/Left/Right Plank C1 Incline Alt DB Bench Press *Bench set at 2nd notch **weight per hand C2 RDL C3 Flat Foot Sit-Ups View Public Whiteboard: bit.ly/1yiTgBk 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: Deadlift (3x5 @ 75%, 80%, 85%) ADV: Clean and Jerk (3X5 @ 72.5%, 77.5%, 82.5%) ADV: Back Squat (3x5ea. @ 72.5%, 77.5%, 82.5%)
Posted on: Fri, 16 Jan 2015 06:29:10 +0000
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