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Mr. Pat Moore

Weights Class

ANDOVER HIGH SCHOOL

ANDOVER, KS 67002

SchoolNotes last updated: Wed Feb 11 11:48:47 PST 2009 Number of Visits: 1203

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Speed and Safety BEFORE Weight

Weight Room Rules

No Horseplay in or around the weight room or training room
Must wear appropriate dress in the weight room (clean shoes, no sandals).
Must use spotters every time you lift
Always squat inside the rack with safety bars at the correct depth
Dont sacrifice good technique for more weight when lifting (quality not quantity)
Replace all weight to correct rack and clean area before leaving the lifting area
No gum or hard candy in the weight room or training room
Respect others while in the weight room or training room
Unload the bars evenly and attentively
Adhere to safety rules at all times

Peak Phase

Emphasis on safety and instruction and transition to lifts.

-Monday's Workout-
Combo Clean   2x5
Snatch Squat   2x5
Power Clean   5-4-3-2-1
push jerk  5-4-3-2
Jammer Ext   5-4-3-2
Pulling Choice   3x10
Bicept Curl   3x10
Farmers Walks 200 yards

-Tuesday's Workout-
Combo Clean   2x5
Snatch Squat   2x5
Squat   12x2
1 Leg Squat   3x5
Lunge Ups
Bench   12x2
Shoulder Press   3x5
Triceps   3x10
Push Pull Circuit   2x10

-Wednesday's Workout-

-Thursday's Workout-
Combo Clean   2x5
Snatch Squat   2x5
Power Snatch  5-4-3-2-1
Push Jerk   5-4-3-2
Jammer Ext   5-4-3-2
Pulling Choice   3x10
Bicept Curl   3x10
Farmers Walks 200 Yards

-Friday's Workout-
Combo Clean   2x5
Snatch Squat   2x5
Front Squat   10-8-6-4
Counter Balance Lunge  10-8-6
Incline Bench   10-8-6-4
Shoulder Press   10-8-6
Triceps   3x10
Push Pull Circuit   2x10

Survival Circuit

Squat: P/HF and Romanian    2x10 each
V-Squat    3x12-15
Knee Extension    3x12-15
Leg Curl    3x12-15
One Arm Dumbbell Bench    3x12-15
Lat Pull    3x12-15
Incline Press    3x12-15
Neck    3x12-15
Shoulder    3x12-15
Press    3x12-15
Seated Dip    3x12-15
Ab Board    3x20
Pushdowns    3x12-15
Standing Cable Row    3x12-15
Seated Row    3x12-15
Curls Gripper    3x12-15
Seated Calf    3x20

Push-Pull Circuit

2x10 each
Jammer Press
Twist Left
Twist Right
1 Leg Combo Incline (Left)
1 Leg Combo Incline (Right)
Jammer Rotation

Written Finals are 15% of the students final grade!

Always Emphasize GOOD Technique!

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