• DISTANCE LEARNING ASSIGNMENT

     

    The google link below contains several options for you to complete your weightlifting criteria. Each student is to complete 4 workouts a week of your choice AND you must log the workout you complete in the "workout log" to receive credit. While you may select any of the options in the link, below is the suggested program and order. If you have access to a gym or your own basic weightlifting equipment select the Weight Program. If you DO NOT have access to weights, select the bodyweight program, going in order from 1 on day 1, 2 on day 2, and so on. Your log will be graded upon your return in addition to a performance test grade.

     

    If you have any questions, I can be reached by email at wileyjo@boe.richmond.k12.ga.us

     

    Files Link

     

    https://drive.google.com/drive/folders/17nvUHmR7k9JYmhVvzgm3s7G9cp32R75g?usp=sharing

     

    Suggested Workout Order

    Below is the suggested regiment, but you are given the freedom to select your own activity. Ultimately the goal is to be active enough that you sweat and increase your heart rate for 20 - 30 minutes. 

     

    Weights Program - if you have access to excel, you can enter your 1rm and auto-generate the numbers for your workout. Otherwise, follow the instructions included on the pdf version

     

    Day 1 - Monday

    Weights - Day 1 or Body Weight 1

    Finisher - Met-Con (Plate Only) 

    Day 2 - Tuesday

    Weights - Day 2 or Body Weight 2

    Finisher - Met-Con (Plate Only) 

    Day 3 - Wednesday

    Finisher Conditioning - Easy Run

    Day 4 - Thursday

    Weights - Day 3 or Body Weight 3

    Finisher Conditioning - Gassers

     

    Rest - Friday - Sunday 

     

    Day 5 - Monday

    Weights - Day 1 (Wk 2) or Body Weight 3

    Finisher - Met-Con (Plate Only) 

    Day 6 - Tuesday

    Weights - Day 2 (Wk 2) or Body Weight 4

    Finisher - Met-Con (Plate Only) 

    Day 7 - Wednesday

    Finisher Conditioning - Easy Run

    Day 8 - Thursday

    Weights - Day 3 (Wk 3) or Body Weight 5

    Finisher Conditioning - Gassers

     

    Rest - Friday - Sunday 

     

    Day 9 - Monday

    Weights - Day 1 (Wk 3) or Body Weight 1

    Finisher - Met-Con (Plate Only) 

    Day 10 - Tuesday

    Weights - Day 2 (Wk 3) or Body Weight 2

    Finisher - Met-Con (Plate Only) 

    Day 11 - Wednesday

    Finisher Conditioning - Easy Run

    Day 12 - Thursday

    Weights - Day 3 (Wk 3) or Body Weight 3

    Finisher Conditioning - Gassers