Announcements Student guide for using WODIFY. https://crdistrict-my.sharepoint/personal/morton_cr_k12_ia_us/_layouts/15/guestaccess.aspx?guestaccesstoken=O5NUgNsR4Zphl8ENRBvJuqIIrgFTxT4NBvtrcyk%2fGBY%3d&docid=0c5806ac473ba402f9756e77465952ea6 Main - Performance PE View Public Whiteboard: bit.ly/1GmLjtk 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 Skill Work Basic skill work (10-15) The Power Clean Jump Stance Hook Grip No Slack in Arms Wt. In Heals Chest Up Back tight Go! Squeeze -Aggressive-Pull Under Rack Position Reps from 1-2-3 positions Metcon Chelsea (AMRAP - Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats If the athlete is unable to complete the 5-10-15 rep scheme in the allotted time period, he should switch to a 4-8-12 rep scheme after a failed round. If he is still unable to maintain, then switch to a 3-6-9 rep scheme for the remainder of the workout. Adjust the length of the workout based on the number of minutes left in class after warm-ups.
Posted on: Thu, 11 Dec 2014 06:02:19 +0000
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