Clusters?

Friday March 30, 2012

400 m Run

21-15-9

Clusters 115/75

Hand Release Push Ups

Warm Up:

High Knee run (Depending on weather, either in the lot or on the track)

Butt Kicks (Same as above)

Lateral Leg Kick Run

20 Jumping Squats

10 Ring Dips (bands as needed)

DROM

Skill/Strength:

Snatch Balance

The idea of this is working on speed getting under the bar.  We will work with PVC and get good squat depth.  We will spend time working on our landing position for the squat after the jump to get the bar moving.  The foot position on the landing should be the same for all you Olympic lifts as well as your squats.

5:30 am

Maria 17:47 35#

Iron Mike 9:31 65#

Kevin 14:02 65#

Vic 11:27 Rx

Wendy 15:06 45#

6:30 am

Vince 13:34 Rx

MK 10:31 35#

John Mc 13:25 95#

4:00 pm

Doug 11:01 45#

Mike H 9:58 Rx

Tracy 11:20 45#

John M 12:47 Rx

Sue 11:12 15#

Bill 13:43 25#

Jim 11:31 65#

5:00 pm

Julie 8:57 35#

Shane 18:09 95#

 

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