MR. Dickard's P.E./Weights/ and drivers ed page

Week 6 Semester 1

Monday, September 21st

 Ladders and dots________________

Bench 3x6 80% 1x2 95% 1x10 60%_____________________

Power clean 3x6 80% 1x2 95% 1x10 60%   (legs) ________________________

Seated military 3x10 (shoulders)_________________

E-Z Bar curl 3x10 (biceps) ___________________

Knee ups and crunches 3x25 each (abs)

Tuesday,  September 22nd

Dots timed_______________

L drill x 5

Back squats  3x6 80% 1x2 95% 1x10 60%  (Quads) ___________

 Dead Lift 3x10 _________________________

Stiff leg barbell Good Mornings (back) 3x15 ___________

Step ups 3x10 each leg  4 high (total legs/hips)_____________

Calf Raises 2x20 ___________

Barbell shrug 3x15_________________________

Ab workout Ab workout 1 set sit ups x 10, crunches x 10, right x10, left x 10, crunches x 10, full body x 10, crunches x 10, scissors x 10, crunches x 10, bicycles x20, crunches x 10, twists x 40, crunches x 10, leg lifts x 10

Wednesday, September 23rd

YOGA

Thursday, September 24th

Ladders

 Clean and press 3x10  (lower back)_____________

DB flies on bench 3x10 (chest) ____________

Tricep Extensions 3x10 (shoulders)__________

Floor bench 3x10______________

Close Grip bench 3x12__________________