Performance List 1/14/21

Girls

60m
#25 Shandrey Allman	8.76	1/14
Ella Tanner	8.93	1/14
Shelby Steele	8.99	1/14
Anna Olander	9.15	1/14
Charlotte Griffin	9.43	1/14
Hannah Seeley	9.7	1/14
60m Hurdles
#22 Shelby Steele	10.29	1/14
Shandrey Allman	10.58	1/14
Pole Vault
#1 Anna Olander	10'00	1/9

Boys

60m
David Spjut	7.40	1/14
Parker Sagers	7.62	1/14
Ryan Crook	7.77	1/14
Josh Carling	8.00	1/14
Jeff Sumption	8.05	1/14
Ethan Hopkin	8.36	1/14
Carson Stettler	8.36	1/14
Landon Burning	8.40	1/14
Zachary Jorgensen	8.40	1/14
Canyon Jones	8.47	1/14
Dallin Kemeny	8.54	1/14
Mark Fielden	8.58	1/14
Evan Maughan	8.63	1/14
Paul Funk	8.75	1/14
James Last	8.97	1/14
Aaron Saltern	9.32	1/14
60m Hurdles
Jeff Sumption	10.71	1/14
Zachary Jorgensen	11.09	1/14
Canyon Jones	11.31	1/14
Carson Stettler	13.27	1/14
Pole Vault
#4 Parker Sagers	14'06	1/9
#7 Ryan Crook	14'00	1/9

 Hey Guys and Gals!

Here are the next 4 weeks of workouts. If we get shut down again then I'll post home workouts to do. 

Week 1 Sprinter/Jumpers	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @60% Slow down fast up tempo
	2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)		2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps
	2b.) Single leg Hip Extensions 3x8-10 (each leg)		2b.) Kneeling up tall Landmine Chest Press 4x12
	3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4		3.) Single Arm DB Bench Press 3x8 (each arm)
	4.) Banded Hip Thrusts 3x15 squeeze at the top		3b.) Behind the neck strict press 3x15 (same grip as strict press from front)
	4b.) Single leg Box Jumps 3x6 (each leg)		4.) DB lateral fly 3x8
			4b.) DB Front Raise 3x8
			4c.) DB bent over reverse fly 3x8
Week 2	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @65% Slow down fast up tempo
	2.) Deadlift from pins just below knee 4x8 (heavy)		2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top
	2b.) Prone Hamstring Curls 4x8		2b.) Dips 3x15-20
	3.) Good Mornings 3x8		3.) DB Split Snatch 4x5-7 (each side)
	3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge		3b.) Hanging Leg Lifts 4x max effort
	4.) 3 Rounds 1:30 wall sit :30 max air squats 1:00 rest		4.) Banded face Pulls 4x20
			4b.) Side Medball Toss 4x8 (each side)
	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
Week 3	1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @70% Slow down fast up tempo
	2.) Kneeling jump to max height med ball toss 3x6		2.) Pendlay Row 4x8-10
	2b.) Single leg box jump 3x6 (each leg)		2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep
	3.) Hex bar Deadlift 4x8 (drop from top)		3.) Hollow Hold 3x:40-:60 seconds
	3b.) GHR or nordic drops 4x6		3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top)
	4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)		4.) Landmine Row 4x12 (each arm)
	4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip		4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32”
Week 4	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Back Squat 5x5 @80%		1.) Incline Bench Press 5x5 @80%
	2b.) DB Bent over Row 3x8 (each arm)		2.)  Football Bar Bench Press 3x6 Change Grip every set
	3.) Pendlay row 3x10-12		2b.) Dual DB snatch 3x8
	3b.) Banded tricep Extensions 3x20		3.) Banded Face Pulls 3x20
	4.) Clapping pushups 3x max effort		3b.) DB Situps 3x12
	4b.) DB Front Raise 3x8		4.) Seated on floor Barbell shoulder press 3x10-12
	5.) DB situp to stand 3x8-10		4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s
	5b.) KB Side bends 3x15 (Each side)		5.) GHD Hip extensions 3x15
			5b.) Sumo DL High pull 3x12

Week 1 Distance	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @60% Slow down fast up tempo
	2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)		2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps
	2b.) Single leg Hip Extensions 3x8-10 (each leg)		2b.) Kneeling up tall Landmine Chest Press 4x12
	3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4		3.) Walking lunges 3x10 (Each leg)
	4.) Banded Hip Thrusts 3x15 squeeze at the top		3b.) Behind the neck strict press 3x15 (same grip as strict press from front)
	4b.) Calf jumps 3x20		4.) DB lateral fly 3x8
			4b.) Plate Ground to overhead 3x12
			4c.) DB bent over reverse fly 3x8
Week 2	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @65% Slow down fast up tempo
	2.) Deadlift from pins just below knee 4x15		2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top
	2b.) Prone Hamstring Curls 4x15		2b.) Dips 3x15-20
	3.) Good Mornings 3x8		3.) DB Split Snatch 4x5-7 (each side)
	3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge		3b.) Hanging Leg Lifts 4x max effort
	4.) 3 Rounds 1:30 wall sit :30 max air squats 1:00 rest		4.) Banded face Pulls 4x20
			4b.) Side Medball Toss 4x8 (each side)
	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
Week 3	1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @70% Slow down fast up tempo
	2.) Kneeling jump to max height med ball toss 3x6		2.) Pendlay Row 4x8-10
	2b.) Single leg box jump 3x6 (each leg)		2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep
	3.) Hex bar Deadlift 4x12 (drop from top)		3.) Hollow Hold 3x:40-:60 seconds
	3b.) GHR or nordic drops 4x6		3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top)
	4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)		4.) Landmine Row 4x12 (each arm)
	4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip		4b.) Box Jump 3x20 (fast)
Week 4	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Back Squat 5x5 @80%		1.) Incline Bench Press 5x5 @80%
	2b.) DB Bent over Row 3x8 (each arm)		2.)  Football Bar Bench Press 3x10 Change Grip every set
	3.) Pendlay row 3x10-12		2b.) Dual DB snatch 3x8
	3b.) Banded tricep Extensions 3x20		3.) Banded Face Pulls 3x20
	4.) Clapping pushups 3x max effort		3b.) DB Situps 3x12
	4b.) DB Front Raise 3x8		4.) Seated on floor Barbell shoulder press 3x10-12
	5.) Walking lunges 3x12 (Each leg)		4b.) Russian Twists 3x15 (each side)
	5b.) Lying Windmill 3x10 (each side)		4c.) V-ups 3x15

Week 1 Throwers	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @60% Slow down fast up tempo
	2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)		2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps
	2b.) Single leg Hip Extensions 3x8-10 (each leg)		2b.) Kneeling up tall Landmine Chest Press 4x12
	3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4		3.) Single Arm DB Bench Press 3x8 (each arm)
	4.) Banded Hip Thrusts 3x15 squeeze at the top		3b.) Behind the neck strict press 3x15 (same grip as strict press from front)
	4b.) Single leg Box Jumps 3x6 (each leg)		4.) DB lateral fly 3x8
			4b.) DB Front Raise 3x8
			4c.) DB bent over reverse fly 3x8
Week 2	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @65% Slow down fast up tempo
	2.) Deadlift from pins just below knee 4x8 (heavy)		2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top
	2b.) Prone Hamstring Curls 4x8		2b.) Dips 3x15-20
	3.) Good Mornings 3x8		3.) DB Split Snatch 4x5-7 (each side)
	3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge		3b.) Hanging Leg Lifts 4x max effort
	4.) 3 Rounds 1:30 wall sit :30 max air squats 1:00 rest		4.) Banded face Pulls 4x20
			4b.) Side Medball Toss 4x8 (each side)
	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
Week 3	1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo		1.) Incline Bench Press 9x3 @70% Slow down fast up tempo
	2.) Kneeling jump to max height med ball toss 3x6		2.) Pendlay Row 4x8-10
	2b.) Single leg box jump 3x6 (each leg)		2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep
	3.) Hex bar Deadlift 4x8 (drop from top)		3.) Hollow Hold 3x:40-:60 seconds
	3b.) GHR or nordic drops 4x6		3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top)
	4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)		4.) Landmine Row 4x12 (each arm)
	4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip		4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32”
Week 4	Warm up 2 laps running 3 Rounds 10 Air Squats 5 Inchworms 5 (each leg) Side lunges 10 (each side) Russian Twists		Warm up 2 laps running 3 Rounds 10 Banded pull aparts 5 burpees 8 (Each leg) Tea pots 10 Supermans
	1.) Back Squat 5x5 @80%		1.) Incline Bench Press 5x5 @80%
	2b.) DB Bent over Row 3x8 (each arm)		2.)  Football Bar Bench Press 3x6 Change Grip every set
	3.) Pendlay row 3x10-12		2b.) Dual DB snatch 3x8
	3b.) Banded tricep Extensions 3x20		3.) Banded Face Pulls 3x20
	4.) Clapping pushups 3x max effort		3b.) DB Situps 3x12
	4b.) DB Front Raise 3x8		4.) Seated on floor Barbell shoulder press 3x10-12
	5.) Russian Twists 3x12 (Each side)		4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s
	5b.) KB Windmills 3x8 (Each arm)		5.) GHD Hip extensions 3x15
			5b.) DB Crossbody Snatch 3x8 (each arm)