Main - Football Traditional A1 Push Press Max A2 Depth Jump to Vertical Jump A3 Snatch Form Drill * Use a bar/light bar/PVC pipe B1 Barbell Military Press B2 Box Hip Lift B3 Hollow Rocks C1 Incline Alt DB Bench Press *Bench set at 2nd notch C2 Kettlebell Swings C3 Hanging Knee to Elbows Advanced B1 Back Squat B2 Incline DB Row B3 Prone/Left/Right Plank C1 Incline DB Bench Press *Bench set at 2nd notch C2 RDL C3 Flat Foot Sit-Ups A1 Clean and Jerk A2 Depth Jump A3 Box Hip Lift View Public Whiteboard: bit.ly/1sL9H1f 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: Push Press (3x6,4,Max @ 77%, 82%, 92%) TRAD: Shoulder Press (3x5 @ 75%, 80%, 85%) ADV: Back Squat (3x5,3,Max @ 80%, 90%, 95%) ADV: Romanian Deadlift (3xMax @ 100%) ADV: Clean and Jerk (3x3 @ 77.5%, 82.5%, 87.5%)
Posted on: Fri, 14 Nov 2014 06:00:48 +0000
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