No practice sat 2/5

OYO

Endurance
Abs and AIS
SWEP 1:30 run
JD#1 1:15
JD#2 1:00

Sprinters
Plank Abs
AIS
Pillars

3 Squats, 2 Pushups, 1 Pullups
6 squats, 4 pushups, 2 pullups
9 squats, 6 Pushups, 3pullups
12 squats, 8 Pushups, 4 pullups,
15 squats, 10 Pushups, 5 pullups
18 squats, 12 Pushups, 6 pullups
15 squats, 10 Pushups, 5 pullups
12 squats, 8 Pushups, 4 pullups
9 squats, 6 Pushups, 3 pullups
6 squats, 4 Pushups, 2 pullups
3 squats, 2 Pushups, 1 pullups

Do twice with 20 min rest between sets

Line up for sectionals

400
Mia Quinn
Victoria Barquin
Emelia Lopez-(if Healthy)
Alt: Alyssa Glover

1600 Boys

55 High Hurdles (trials)
Alyssa Glover

1600 Girls
Jenna Cody
Louise Eisenach
Helen Eisench

55 High Hurdle (finals)

800 Boys

55 Dash Trials
Bryell Wheeler
Tajah Best
Maddie Lea

800 Girls
Maggie Sowa
Crissy Glover
Laureline Hartmanshenn

55 Dash Finals

3200
Amelia Whaley
Elyssa Glover
Jenna Cody (depending on result of 1600)

4x400
Maggie Sowa
Crissy Glover
Mia Quinn
Emelia Lopez
Alyssa Glover
Victoria Barquin (to be determined day of meet)

Pole Vault (girls group 3 Jumps First)
Rebekka Voujolainen
May Kennedy Moore

High Jump(girls group 3 jumps second)
Maddie Lea

Order of events
Group 2 Boys followed By
Group 3 Boys Followed By
Group 2 Girls Followed By
Group 3 Girls

400
1600 Boys
55 HH Trials
1600 Girls
55 HH Finals
800 Boys
55 dash Trials
800 Girls
55 dash Finals
3200
4x400

Shot put Girls group 2 followed By Girls Group 3
Pole Vault Girls Group 3 followed by Girls Group 2
High Jump Girls Group 2 followed By Girls Group 3

Practice on 1/27

Practice is cancelled. No Jadwin Practice tonight.

Endurance-
All groups
Repeat workout from yesterday

Explosive
Day off


All groups will go quality on Friday

OYO 1/26

Endurance

Swep 1 hour

JD1-45
Pillars or drills
JD2-45
Pillars or drill

Endurance-please remember that if the conditions don't permit please dont go. Safety is no doubt our number 1 concern here. If you can run safely then by all means go have a good run.

Explosive
Plyo and movement exercises 30 min
Pillars


Or go sledding which ever

All Athletes Jadwin Practice Mon

All athletes

Practice will be held at jadwin on monday.

We have a home meet on tuesday

All athletes need to be in attendance to allow for race/roster decisions and uniform give out.

Winter Workout Challenge

Get to the biggest hill you can find (I'm thinking the hills at greenway meadows look good)and go sledding. Here the challenge. Endurance- try running to the hill and doing 10 sledding reps. RUN UP THE HILL!!!!!!!!!!! SLED DOWN THE HILL!!!!!!!! Over and over again.

Explosive- Same idea for your workout., Instead get a partner and have sledding races. Start at the bottom of the hill. Race to the top and backdown. FIst one up and down is the winner.


Having fun not your cup of tea?
1.Help shovel out
2.

Endurance
Swep 8 miles
JD1-50 min, drills we learned at jadwin(single leg squat jumps, single leg hops, hurdle hops, high knee tucks, shane accelerations, greyhounds)

jd2-40 min same drills

Explosive
Warm up
AIS
Pillar
Body weight circuit-20 min
A. Burpees x10
B. Shoulder press (handstand pushups)x10
C. high knees or stair runs (80 contacts)

T-ball massage



So I will leave the specific workout to you. I know I will be shoveling out and going sledding. SNOW DAY SNOW DAY SNOW DAY!!!!!!!!!!!!!!!!


See you tomorrow at Jadwin. Whole team.

Smirk

Tuesday 1/11

Explosive
Extended warm up
40 min plyo/movement exercises
Pillars
Plank Abs

Endurance
SWEP 8 mile run
Plank Abs

JD1
warm up
Pillars
45 min run e pace
Plank Abs

JD2
Warm up
Pillars
30-45 min run
Plank Abs