Tuesday 11/7/2023

Warm up

https://youtu.be/rUUPk0kAqKg?si=LT6v0gShNiOboiwU

GPP

8 rounds each for max load

• 8 deadlifts, 8 hang cleans, 8 front squats

Rest 2 minutes after each round

*Reduce reps by 1 each round. The last set should be 1 deadlift, 1 hang cleans, 1 front squat

Scaling

If you cannot use a barbell use dumbbells. Look to increase weight each round

Accessory:

• 3x12 front raise with a 1 second pause at the top

SPP

Basketball (boys/girls)

TBD: Based on observations and coaches conversations, will start of 11/13

Swimming

TBD: Based on observations and coaches conversations, will start of 11/13

Cheerleading

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Sprinters)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Middle/Long Distance)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Jumpers)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Throwers)

TBD: Based on observations and coaches conversations, will start of 11/13

Cool down

2 minutes seated Banded hamstring stretch each leg

Scripture:

“The Lord is my light and my salvation; Whom shall I fear? The Lord is the strength of my life; Of whom shall I be afraid?”

‭‭Psalms‬ ‭27‬:‭1‬ ‭