Professional Documents
Culture Documents
6/3 Monday 6/4 Tuesday 6/5 Wednesday 6/6 Thursday 6/7 Friday
6/3 Monday 6/4 Tuesday 6/5 Wednesday 6/6 Thursday 6/7 Friday
6/3 Monday 6/4 Tuesday 6/5 Wednesday 6/6 Thursday 6/7 Friday
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Monday
Andrew Shirek Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football
6/4
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Tuesday
Football Football Football Football Football Football Football Football Football Football Football Track & Field Track & Field Track & Field Track & Field Track & Field Track & Field Track & Field Track & Field
6/5
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
6/6
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Thursday
Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football Football
6/7
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Friday
MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field MBB Track & Field
45
45
45
Andrew Shirek
45
45
1/1
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Sunday
1/2
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Monday
1/3
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Tuesday
1/4
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Wednesday
1/5
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Thursday
45
45
45
45
45
1/6
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Friday
1/7
6:00 15 30 45 7:00 15 30 45 8:00 15 30 45 9:00 15 30 45 10:00 15 30 45 11:00 15 30 45 12:00 15 30 45 1:00 15 30 45 2:00 15 30 45 3:00 15 30 45 4:00 15 30 45 5:00 15 30
Saturday
45
45
Day 1
General & Dynamic Warm-Up Glute Raises Plank Series Shoulder Prehab Jump Mechanics/Plyos
Day 2
General & Dynamic Warm-Up Glute Raises Plank Series Shoulder Prehab Jump Mechanics/Plyos
Agility Mechanics
Agility Mechanics
Running Mechanics
Running Mechanics
SAQ or Conditioning
SAQ or Conditioning
Day 1
General & Dynamic Warm-Up Glute Raises Plank Series Shoulder Prehab Jump Mechanics/Plyos
Day 2
General & Dynamic Warm-Up Glute Raises Plank Series Shoulder Prehab Jump Mechanics/Plyos
Agility Mechanics
Agility Mechanics
Running Mechanics
Running Mechanics
SAQ - COND
- Sprints/Starts
SAQ - COND
- Sprints/Starts
Day 3
General & Dynamic Warm-Up Glute Raises Plank Series Shoulder Prehab Jumping Mechanics/Plyos
Agility Mechanics
Running Mechanics
SAQ - COND
- Sprints/Starts
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
Sport
GRIZ STRENGTH AND CONDITIONING
Week 1
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
Sport
Week 1
Body Weight
Body Weight
Body Weight
Body Weight
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
week 1
Abs/Core 2 sets Alternating V-Ups x 10 each Single Leg Lower x 10 each Plank with Reach Out x 10 each
Body Weight
Abs/Core 2 sets 1 in 1 out Toe Touches x 10 each 1 in 1 out Double Crunch x 10 each Side Plank x 20 sec each
Body Weight
Abs/Core 2 sets Cross Leg Rev Crunch x 10 each V-Alternating Toe Touches x 10 each Bicycle with Pause x 10 each
Body Weight
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
Sport
Week 1
x x x
x x x
x x x
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
Sport
Week 1
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
x x x
x x x
2 Sets 10 10 10
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100
Sport
Week 1
x x x
x x x
NAME
Power Clean Squat Bench Press 100 100 100 Snatch Push Press 100 100