Week 14

Week 14- Class 1 (A)
Warm-up
15 sec Timed 30 sec Timed 15 sec Timed 15 sec
Kettle Bell Squats Leg Lifts       KB Press - R     KB Press - L
record record record     record
 
30 sec Timed  
  Leg Bikes  
record
Leg Lift
If Kettle Bells
Video Bicycle
are not Video
available
Use a small K B Squats K B Press
weight or Video video
book instead
                                                         
Blocking
1 2 3 4 5 5
sets High Deflection Low Middle 4 point hard 4 point Soft
Pee Wees Block Block Block Block Blocks Blocks
10 each side 10 each side 10 each side 10 each side 10 each side 5 each side
count Max Max Max Max Max
Max
                                                                                               
1 2 3
4 5
Beginner 4 point hard 4 point soft Trap Block Low Block SPEAR
Juniors Blocks Blocks Bicept Jab 10 Rt hand/foot
Adults 20 each side 20 each side 20 each side 20 each side 10 Lt hand/foot
Max Max Max Max 10 Rt hand/Lt foot
10 Lt hand/Rt foot
1 2 3 4 5 6 7 8
Advance 8 point hard 8 point soft Trap Block Trap Block SPEAR Compress "X" Block "X" Block
Juniors Blocks Blocks Bicept Forearm 10 Rt hand/foot Frame closed fist open hand
Adults 10 10 20 each side 20 each side 10 Lt hand/foot 10 Rt hand/foot 10 up & down 10 up & down
Max Max 10 Rt hand/Lt foot 10 Lt hand/foot Max Max
10 Lt hand/Rt foot 10 Rt hand/Lt foot
10 Lt hand/Rt foot