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Assignments - Sport Exercise & Health Science(Archived)
Weight Lifting
Due Date: 11/18/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Oct 31-Nov 4
Due Date: 11/4/2016
Subject: Sport Exercise & Health Science

Group 1                                                                      Group 2

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%                                   American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

 

TUESDAY:

 

Group 2                                                                      Group 1

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%                                   American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Front Squat 4x80%, 3x85%, 2x90%                          Dead Lift 4x80%, 3x85%, 2x90%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

THURSDAY:

 

Group 2                                                                      Group 1

Front Squat 4x80%, 3x85%, 2x90%                          Dead Lift 4x80%, 3x85%, 2x90%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

 

FRIDAY:

 

YOGA



Weight Lifting Nov 28-Dec 2
Due Date: 11/2/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                      Group 2

Physioball Db Incline 3x8 @ 70%                             Power Cleans 3x8 @ 70%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 3x8 @ 70%                                                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

 

TUESDAY:

 

Group 2                                                                      Group 1

Physioball Db Incline 3x8 @ 70%                             Power Cleans 3x8 @ 70%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 3x8 @ 70%                                                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Front Squat 3x8 @ 70%                                             Dead Lift 3x8 @ 70%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

THURSDAY:

 

Group 2                                                                      Group 1

Front Squat 3x8 @ 70%                                             Dead Lift 3x8 @ 70%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

 

 

FRIDAY:

 

YOGA



Oct 24-28, 2016
Due Date: 10/28/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Oct 17-21
Due Date: 10/21/2016
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

TUESDAY:

 Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

WEDNESDAY:

 Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 THURSDAY:

 Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

FRIDAY:

 YOGA



Oct 17-21
Due Date: 10/21/2016
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

TUESDAY:

 Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

WEDNESDAY:

 Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 THURSDAY:

 Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

FRIDAY:

 YOGA



Oct 10-14
Due Date: 10/14/2016
Subject: Sport Exercise & Health Science

MONDAY:

·         Testing

·         Bench Max

·         Squat Max

 

 

TUESDAY:

 

·         Testing

·         Power Clean Max

·         Push Press Max

 

 

 

WEDNESDAY:

 

·         Testing

·         Dead Lift Max

·         Snatch Max

 

 

THURSDAY:

 

·         Bench Press 3 x 6/Bent Rows 3 x 6

·         Power Cleans 3 x 6/Russian Swings 3 x 15

·         Squats 3 x 6/Tuck Jumps 3 x 8

 

FRIDAY:

 

YOGA



Sports Science
Due Date: 10/7/2016
Subject: Sport Exercise & Health Science

Group 1                                                                                   Group 2

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

           

 

 

TUESDAY:

 

Group 2                                                                                   Group 1

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

 

 

 

WEDNESDAY:

 

Group 1                                                                                   Group 2

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                 

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

Hip Thrusters 3 x 10                                                             Biceps/Triceps 3 x 10 ea.                     

 

THURSDAY:

 

Group 2                                                                                   Group 1

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

 

 

 

 

FRIDAY:

 

YOGA



PE 9/10
Due Date: 9/30/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Stretch

Sit-ups

Each student will be placed on a team and will play a game of Kickball. 

 

TUESDAY:

Stretch

Pull-ups

Each student will be placed on a team and will play a game of Kickball. 

 

 

WEDNESDAY:

Stretch

V-Sit/Trunk Extension

Each student will be placed on a team and will play a game of Kickball. 

 

THURSDAY:

Stretch

Mile Run

Each student will be placed on a team and will play a game of Kickball. 

 

 

FRIDAY:

 

Height/Weight

Each student will be placed on a team and will play a game of Kickball.  



Weight Lifting
Due Date: 9/30/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Weight Lifting
Due Date: 9/23/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Sept 12-16
Due Date: 9/16/2016
Subject: Sport Exercise & Health Science

MONDAY:

Sports Nutrition Manual

 

TUESDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

WEDNESDAY:

Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

THURSDAY:

Speed Ladders/Conditioning

 

FRIDAY:

 

YOGA



Sept 5-9
Due Date: 9/9/2016
Subject: Sport Exercise & Health Science

MONDAY:

NO SCHOOL

 

 

TUESDAY:

Pre-Testing Pro Shuttle

 

WEDNESDAY:

Pre-Testing Med Ball Chest Throw

 

THURSDAY:

Yoga

 

 

 

FRIDAY:

Nutrition Manual



Oct 12-19, 2015 Weight Lifting
Due Date: 10/12/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Sports Science
Due Date: 9/28/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Yoga



Sports Exercise Sept 21-25
Due Date: 9/25/2015
Subject: Sport Exercise & Health Science

MONDAY:

·         Testing

·         Bench Max

·         Squat Max

 

 

TUESDAY:

 

·         Testing

·         Power Clean Max

·         Push Press Max

 

 

 

WEDNESDAY:

 

·         Testing

·         Dead Lift Max

·         Snatch Max

 

 

THURSDAY:

 

·         Bench Press 3 x 6/Bent Rows 3 x 6

·         Power Cleans 3 x 6/Russian Swings 3 x 15

·         Squats 3 x 6/Tuck Jumps 3 x 8

 

FRIDAY:

 

YOGA



Sports Science/ Strength & Conditioning
Due Date: 3/20/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                                  Group 2

Front Squats 4x80%, 4x80%, 3x85%                                     Bench Press 4x80%, 4x80%, 3x85% 

Split Jumps 3 x 5 ea. Leg                                                        DB Single Arm Bent Rows 3 x 8 ea. Arm

RDL 3 x 8 50% Dead Lift Max                                             Russian Swings 3 x 15

Hip Thrusters 3 x 8                                                                 Ball Slams 3 x 12

Step-Up/Press 3 x 6 ea. Leg                                                    Dead Lift 4x80%, 4x80%, 3x85%    

TRX Bi/Tri 3 x 10 ea.                                                             Broad Jumps 3 x 6

 

TUESDAY:

 

Group 2                                                                                  Group 1

Front Squats 4x80%, 4x80%, 3x85%                                     Bench Press 4x80%, 4x80%, 3x85% 

Split Jumps 3 x 5 ea. Leg                                                        DB Single Arm Bent Rows 3 x 8 ea. Arm

RDL 3 x 8 50% Dead Lift Max                                             Russian Swings 3 x 15

Hip Thrusters 3 x 8                                                                 Ball Slams 3 x 12

Step-Up/Press 3 x 6 ea. Leg                                                    Dead Lift 4x80%, 4x80%, 3x85%    

TRX Bi/Tri 3 x 10 ea.                                                             Broad Jumps 3 x 6

 

 

 

WEDNESDAY:

 

Group 1                                                                                  Group 2

Squats 4x80%, 4x80%, 3x85%                                               Power Cleans 4x80%, 4x80%, 3x85%

Tuck Jumps 3 x 8                                                                    Glute/Ham 3 x 10

DB Hang Cleans 3 x 8                                                            DB Snatch 3 x 8

Tire Slams (Overhand) 3 x 10 ea. Side                                   TRX Atomic Push-Ups 3 x 12

Lunges 3 x 6 ea. Leg                                                               BOSU Ball Goblet Squat 3 x 10

Rope Jumps 3 x 100 Both Feet                                               Battle Ropes 3 x 15 sec ea.

                           50 Left Foot                                                 1.  Wave

                           50 Right Foot                                               2.  Alt. Wave

                                                                                                3.  Slams

                                                                                                4.  Cross

 

 

THURSDAY:

 

Group 2                                                                                  Group 1

Squats 4x80%, 4x80%, 3x85%                                               Power Cleans 4x80%, 4x80%, 3x85%

Tuck Jumps 3 x 8                                                                    Glute/Ham 3 x 10

DB Hang Cleans 3 x 8                                                            DB Snatch 3 x 8

Tire Slams (Overhand) 3 x 10 ea. Side                                   TRX Atomic Push-Ups 3 x 12

Lunges 3 x 6 ea. Leg                                                               BOSU Ball Goblet Squat 3 x 10

Rope Jumps 3 x 100 Both Feet                                               Battle Ropes 3 x 15 sec ea.

                           50 Left Foot                                                 1.  Wave

                           50 Right Foot                                               2.  Alt. Wave

                                                                                                3.  Slams

                                                                                                4.  Cross

 

 

 

 

FRIDAY:

 

Starts/Ladders



Sports Science Feb 2-6, 2015
Due Date: 2/6/2015
Subject: Sport Exercise & Health Science

 

MONDAY:

Group 1                                                                      Group 2

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%, 1x95%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%, 1x95%                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

  

TUESDAY:

 Group 2                                                                      Group 1

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%, 1x95%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%, 1x95%                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

  

WEDNESDAY:

 Group 1                                                                      Group 2

Front Squat 4x80%, 3x85%, 2x90%, 1x95%             Dead Lift 4x80%, 3x85%, 2x90%, 1x95%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

THURSDAY:

 Group 2                                                                      Group 1

Front Squat 4x80%, 3x85%, 2x90%, 1x95%             Dead Lift 4x80%, 3x85%, 2x90%, 1x95%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

  

FRIDAY:

 

Speed/Footwork

Falling Starts, RIP, Ladder Drills



Jan 19-23 Sports Science
Due Date: 1/19/2015
Subject: Sport Exercise & Health Science

MONDAY:

 Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

WEDNESDAY:

 Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 FRIDAY:

 Ladder/Hurdle Drills

Starts



Sports Exercise Nov 17-21
Due Date: 12/5/2014
Subject: Sport Exercise & Health Science

 

MONDAY:

 

Group 1                                                                                   Group 2

Bench 3x10 @ 50%, 55%, 60%                                             Starts

TRX Pull-ups                                                                          Plyo Boxes

Power Cleans 3 x 8 @ 50%, 55%, 60%                                  Core

RDL 3 x 8 40% Dead Lift Max

Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side

 

 

 

 

 

TUESDAY:

 

Group 2                                                                                   Group 1

Bench 3x10 @ 50%, 55%, 60%                                             Starts

TRX Pull-ups                                                                          Plyo Boxes

Power Cleans 3 x 8 @ 50%, 55%, 60%                                  Core

RDL 3 x 8 40% Dead Lift Max

Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side

 

 

WEDNESDAY:

 

Group 1                                                                                   Group 2

Squats 3 x 8 @ 50%, 55%, 60%                                             Starts

Goblet Squats 3 x 10                                                              Ladder Drills

Snatch 3 x 8 @ 50%, 55%,60% Push Press Max                   Core

SLD 3 x 10 ea. Leg

Russian Swings 3 x 20

Ball Slams 3 x 20

 

 

THURSDAY:

 

Group 2                                                                                   Group 1

Squats 3 x 8 @ 50%, 55%, 60%                                             Starts

Goblet Squats 3 x 10                                                              Ladder Drills

Snatch 3 x 8 @ 50%, 55%,60% Push Press Max                   Core

SLD 3 x 10 ea. Leg

Russian Swings 3 x 20

Ball Slams 3 x 20

 

 

 

FRIDAY:

 

Starts

Battle Ropes 



Sports Exercise Nov 24-28
Due Date: 11/28/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Incline DB Bench 3 x 8 ea. Arm @ 70%                   Hang Cleans 3 x 8 @ 65%

TRX Atomic Push-ups 3 x 15                                     Glute/Ham 3 x 8

Front Squats 3 x 8 @ 65%                                          RDL 3 X 8 @ 65%

Russian Swings 3 x 20                                                Thrusters 3 x 20

Ball Slams 3 x 20                                                        Battle Ropes x 15 sec. Alt Wave/Single Wave

                                                                                                                         Cross/Slams

 

 

TUESDAY:

 

Group 2                                                                       Group 1

Incline DB Bench 3 x 8 ea. Arm @ 70%                   Hang Cleans 3 x 8 @ 65%

TRX Atomic Push-ups 3 x 15                                     Glute/Ham 3 x 8

Front Squats 3 x 8 @ 65%                                          RDL 3 X 8 @ 65%

Russian Swings 3 x 20                                                Thrusters 3 x 20

Ball Slams 3 x 20                                                        Battle Ropes x 15 sec. Alt Wave/Single Wave

                                                                                                                         Cross/Slams

 

 

 

 

WEDNESDAY:

 

NO SCHOOL

 

 

THURSDAY:

 

NO SCHOOL

 

 

 

FRIDAY:

 

NO SCHOOL

 



Sports Science Nov 10-14
Due Date: 11/14/2014
Subject: Sport Exercise & Health Science

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Ladder/Hurdle Drills

Starts



Sports Science Nov 3-7
Due Date: 11/7/2014
Subject: Sport Exercise & Health Science

 

MONDAY:

 

Testing Front Squat/Dead Lift Max

 

 

TUESDAY:

 

NO SCHOOL

 

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Bench  10@ 60%                                                       Hang Clean     10 @ 60%

            10 @ 65%                                                                               10 @ 65%

            10 @ 70%                                                                               10 @ 70%

Bent Rows 3 x 10                                                       Glute/Ham      3 x 10

Split Squats 3 x 10 ea. Leg                                         Russian Swings 3 x 20

Hip Thrusters 3 x 10                                                   Ball Slams 3 x 20

Dumbbell Snatch 3 x 10 ea. Arm                                Plate Squat & Press 3 x 15

Atomic Push-ups 3x 20                                               Battle Ropes x 10 seconds

                                                                                    Single Wave/Alt Wave/Crossover/Slams

                                   

 

 

THURSDAY:

 

Starts/Hurdles

 

 

FRIDAY:

 

Group 1                                                                      Group 2

Bench  10@ 60%                                                       Hang Clean     10 @ 60%

            10 @ 65%                                                                               10 @ 65%

            10 @ 70%                                                                               10 @ 70%

Bent Rows 3 x 10                                                       Glute/Ham      3 x 10

Split Squats 3 x 10 ea. Leg                                         Russian Swings 3 x 20

Hip Thrusters 3 x 10                                                   Ball Slams 3 x 20

Dumbbell Snatch 3 x 10 ea. Arm                                Plate Squat & Press 3 x 15

Atomic Push-ups 3x 20                                               Battle Ropes x 10 seconds

                                                                                    Single Wave/Alt Wave/Crossover/Slams



Sports Science Oct 27-31
Due Date: 10/31/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Testing

Bench Max

Squat Max

 

 

TUESDAY:

 

Testing

Clean Max

Push Press Max

 

 

WEDNESDAY:

 

Testing

Dead Lift Max

Front Squat Max

 

 

THURSDAY:

 

Group 1                                                                                  Group 2

Bench 3 x 10 @ 60%, 65%, 70%                                           Starts

Physioball Push-ups 3 x 15                                                     Ladders

Squat 3 x 10 @ 60%, 65%, 70%                                            Core

Tuck Jumps 3x10

Clean 3 x 10 @ 60%, 65%, 70%

Glute/Ham 9 x 10

 

 

FRIDAY:

 

Group 2                                                                                  Group 1

Bench 3 x 10 @ 60%, 65%, 70%                                           Starts

Physioball Push-ups 3 x 15                                                     Ladders

Squat 3 x 10 @ 60%, 65%, 70%                                            Core

Tuck Jumps 3x10

Clean 3 x 10 @ 60%, 65%, 70%

Glute/Ham 9 x 10

 



Sports Science Oct 20-24
Due Date: 10/20/2014
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

 

TUESDAY:

 

Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

 

WEDNESDAY:

 

Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

 

 

THURSDAY:

 

Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

 

 

 

FRIDAY:

 

Speed Training

Dots

Ladders

Core Strength 



Sports Science Oct 6-110
Due Date: 10/10/2014
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                   Group 2

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

  TUESDAY:

 Group 2                                                                                   Group 1

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

WEDNESDAY:

 Group 1                                                                                   Group 2

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                 

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

Hip Thrusters 3 x 10                                                             Biceps/Triceps 3 x 10 ea.                     

 

THURSDAY:

 Group 2                                                                                   Group 1

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

 

 FRIDAY:

 

Starts

Speed Work/ Box Drills/Hurdles



Sports Science Sept 29-Oct 3
Due Date: 9/29/2014
Subject: Sport Exercise & Health Science

MONDAY:

 Group 1                                                                       Group 2

Push Press 3 x 10 @ 60%, 65%, 70%                         Hang Cleans 3 x 10 @ 60%, 65%, 70%        

Ball Slams 3 x 15                                                        Glute/Ham 3 x 8

RDL 3 x 10 @ 60% Dead Lift                                   Bench 3 x 10 @ 60%, 65%, 70%      

Tuck Jumps 3 x 8                                                        TRX Rows 3 x 12

Single Arm DB Snatch 3 x 8 ea. Arm                        American Swings Single Arm 3 x 10 ea. Arm

40% Push Press                                                           Rope Jumps 2 Feet x 100 L/R Foot x 25 ea.

Hip Thrusters 3 x 8                                                    

 TUESDAY:

 Group 2                                                                       Group 1

Push Press 3 x 10 @ 60%, 65%, 70%                         Hang Cleans 3 x 10 @ 60%, 65%, 70%        

Ball Slams 3 x 15                                                        Glute/Ham 3 x 8

RDL 3 x 10 @ 60% Dead Lift                                   Bench 3 x 10 @ 60%, 65%, 70%      

Tuck Jumps 3 x 8                                                        TRX Rows 3 x 12

Single Arm DB Snatch 3 x 8 ea. Arm                        American Swings Single Arm 3 x 10 ea. Arm

40% Push Press                                                           Rope Jumps 2 Feet x 100 L/R Foot x 25 ea.

Hip Thrusters 3 x 8                                                    

 WEDNESDAY:

 Group 1                                                                       Group 2

Back Squat 3 x 10 @ 60%, 65%, 70%                       Dead Lift 3 x 10 @ 60%, 65%, 70%

Jump Squats 3 x 10                                                     Speed Skaters 3 x 12

KB Clean & Press 3 x 8 ea. arm                                 Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side                          Battle Ropes Alt. Wave/Dbl. Wave/Snake/Slams                                                                              x 15 sec. ea.

Man Makers 3 x 12                                                     DB Step and Press 3 x 10 ea. Leg

TRX Twists 3 x 8 ea. Side                                          Hallow Rocks 3 x 30 sec.      

 THURSDAY:

 Group 1                                                                       Group 2

Back Squat 3 x 10 @ 60%, 65%, 70%                       Dead Lift 3 x 10 @ 60%, 65%, 70%

Jump Squats 3 x 10                                                     Speed Skaters 3 x 12

KB Clean & Press 3 x 8 ea. arm                                 Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side                          Battle Ropes Alt. Wave/Dbl. Wave/Snake/Slams                                                                              x 15 sec. ea.

Man Makers 3 x 12                                                     DB Step and Press 3 x 10 ea. Leg

TRX Twists 3 x 8 ea. Side                                          Hallow Rocks 3 x 30 sec.

 

FRIDAY:

 

Starts

Plyo-Boxes

Dot Drills

 



Sports Science Sept 22-26
Due Date: 9/26/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Ladder/Hurdle Drills

Starts



Sports Science/ Strength & Conditioning
Due Date: 9/15/2014
Subject: Sport Exercise & Health Science

Monday/Tuesday

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

Wednesday/Thursday

Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

Friday

Speed Training

Dots

Ladders

Core Strength 

 

 



Sports Science Sept 8-12, 2014
Due Date: 9/8/2014
Subject: Sport Exercise & Health Science

Monday

Testing 

Max Bench Press

Max Squats

Tuesday

Testing

Max Cleans

Max Push Press

 

Wednesday

Testing

Max Dead Lift

Max Snatch

Thursday

Squats 3 x 6/Tuck Jumps 3 x 8

Bench 3 x 6/Bent Rows 4 x 6

Power Cleans 3 x 6/Russian Swings 3 x 12

 

Friday

Ladders

Hurdles

Starts

 



Sports Exercise Sept 2-5
Due Date: 9/2/2014
Subject: Sport Exercise & Health Science

Monday

NO SCHOOL

Tuesday

Pre-Testing  I-Test

Wednesday

Pre-Testing  Broad Jump

Thursday

Pre-Testing  Max Bench Press

Friday

Nutrition Guide Discussion