Main - Performance PE Traditional A1 Push Press A2 Jump Down From Box A3 Overhhead Squat * Use a bar/light bar/PVC pipe B1 Front Squat B2 Dumbbell Row B3 Prone/Left/Right Plank *Add Movement C1 Single Leg DB Bench Squat *Weight Per Hand C2 Pull-Up *Use weight if needed C3 Hanging Knees to Elbows Advanced A1 Power Clean and Front Squat or Clean A2 Box Jumps A3 Dynamic Side Plank B1 Bench Press B2 L. Raise + Rotation B3 Crunch C1 Back Squat C2 Incline DB Row *weight per hand C3 Hanging Knees to Elbows View Public Whiteboard: bit.ly/1pJU5JI 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 TRAD: Push Press (3X5 @ 75%, 80%, 85% ) TRAD: Front Squat (3X8 @ 70%, 75%, 80% ) ADV: Clean (3X5 @ 75%, 80%, 85% ) ADV: Bench Press (3X5 @ 75%, 80%, 85% ) ADV: Back Squat (3X8 @ 60%, 70%, 75% )
Posted on: Tue, 07 Oct 2014 05:01:05 +0000
Trending Topics
Recently Viewed Topics
© 2015