Monday, 11/30

Teach proper posture

Explain with visual
Wall Drill (4x1, R, 4x2, R, 2x3, 2x5)
Partner drill (2x3x10m, R=check-in with Weber)

Warm-up

3xSLJ

10x20m hill sprint

6x5 hurdle hop

Clean Pull 5x6

Bench 4x6
Squat 4x6

2xSLJ
2x20m skip for distance

Mini skip
Fascia walk
Stretch

Tuesday, 12/1 – SS/Jumps

Teach long jump and relay
Explain with visual
Warm-up

(4x6 step LJ to mat)

GS A + run to opposite corner 20” + run on/ 40” off

GS B + run to opposite corner 20” + run on/ 40” off

2x Bodybuilding Circuit

ELDOA stretch

Wednesday, 12/2
Teach hurdles
Explain with visuals
Warm-up

2x Gym stair run

6x wicket run
2x pool to wall
2 x Mercury

5x6 Snatch Pull

4x8 Incline bench
2x8 Front Squat
2x8 Overhead Squat

2x SLJ
2x20m skip for height

Mini skip
Fascia walk
Stretch

Thursday, 12/3
Teach high jump

Warm-up

(High jump intro)

8x150m, 75m walk

GS A 20”/20”

Bodybuilding A + B

Static Hurdle mobility x 10

Friday, 12/4
Warm-up

4xSLJ

2x20m
3x10m
3x20m
3x30m

7x5 hurdle hops

Pluto

Mini skip

Saturday, 12/5
Warm-up
6-10x120m, R=4’
GS A 40”/20”

Static Hurdle Mobility x 10

ELDOA