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Panther Football Blog

Apr 17
The Week Ahead 4.18 - 4.21

Monday: Football Day Both Groups

Weight Meet Lifters Revealed, Meeting with Coach Pearson after school.​

Tuesday Workout:

  • JH:
  • 9th and 8th grade workout
    • Workout Stations (20 min half and switch)
      • Dalton– Speed Deadlift 8x2 45%

        Leg lifts 8x12
      • Cranor/Cogan/Plugge – 4 auxs at 5 mins/station:
        • Hurdle Circuit and Ladder Drills – Brad
        • Close Grip Banded Bench Press 70% 4x10/ Seated Band Pulls 4x12- Plugge
        • Dumbbell Bench 5x5/ Single Arm Rows 5x6-Cogan
        • T Drill- Powers
  • Varsity:  D Staff To Greenwood?
    • Workout Stations (20 min half and switch)
      • Dalton– Speed Deadlift 8x2 45%

        Leg lifts 8x12
      • Dreyer/Lance/Plugge/Banning – 4 auxs at 5 mins/station:
        • Hurdle Circuit and Ladder Drills – Dreyer
        • Close Grip Banded Bench Press 70% 4x10/ Seated Band Pulls 4x12- Plugge
        • Dumbbell Bench 5x5/ Single Arm Rows 5x6-Lance
        • T Drill- Banning

 

Wednesday Workout:

  • JH: Football Day

 

  • Varsity:
    • Agility Stations: 6 mins/3 min halftime
      • Dalton – Starts
      • Banning – Perfect Sprints up hill
      • Fetters –5/10/5 Variations
      • Plugge- L Drill

 

Thursday Workout: No State Weight meet lifters lifting

  • JH:
    • 9th and 8th Grade Workout
    • Workout Stations (20 min half and switch)
      • Dalton – Speed Squat 8x2 45%/ Sit ups 8x12
      • Brad/Powers/Cogan – 3 auxs at 6 mins/station:
        • Tire Flips 5x5/ Sledgehammer Slams 5x10/ Russian Twists 5x10 - Brad
        • Elevated Banded Sumo Deadlift 5x2 10 sec rest between sets 80%/ Ab Crunch 5x12- Powers
        • Mrs. Betsy – Plugge
        • Plate Push-ups 5x6/ Underhanded Bent Over Rows 5x6- Cogan
  • Varsity:
    • Workout Stations (20 min half and switch)
      • Dalton – Speed Squat 8x2 45%/ Sit ups 8x12
      • Dreyer/Plugge/Lance/Banning – 3 auxs at 6 mins/station:
        • Tire Flips 5x5/ Sledgehammer Slams 5x10/ Russian Twists 5x10 - Brad
        • Elevated Banded Sumo Deadlift 5x2 10 sec rest between sets 80%/ Ab Crunch 5x12- Dreyer
        • Mrs. Betsy – Plugge
        • Plate Push-ups 5x6/ Underhanded Bent Over Rows 5x6- Lance

Friday: No School

Saturday: State Weightlifting Meet at 8 am in Alma

,LIFTERS ON BUS BY 630AM

OPEN FOR OTHERS THAT WANT TO JOIN

BRING $ FOR FOOD

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