-
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