General notes: 

1. No workout next Monday, Sept 20 due to Back to School Night.

2. Reminder for those who could not attend this Summer's Interest Meeting, make up scheduled for tomorrow, Sept 15, at 2:30 in Commons 2. 

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength. 

10:00 to 1RM on front or back squat
3:00x 5, 10, 8, 6, 4, 2 front or back squat (60, 65, 70, 75, 80% of 1RM)
1:00x 5, 1 rep (85-90% of 1RM) on front or back squat  

Conditioning: 
Cash in: 400m run

20 AMRAP (rounds and reps):
10x DB Lunge 
10x Single DB Russian Twist
10x Burpees 
200m Run (Counts as 1 rep)

Cash Out: 400m run 

 
Wrestling (5:30-6:30)
Wrestling Focus: Hand fighting part 2, throws: How to back step, lateral drop, arm throw, hip toss.
 

Monday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength. 

10:00 to 1RM on bench press or push press
3:00x 5, 10, 8, 6, 4, 2 on bench press or push press (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on bench or push press 

Conditioning: 
Cash in: 400m run

5 rounds for time:
10x Push Press (60% of 1RM)
10x Front Squat
10x Renegade Rows
200m Run

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, top.  Quick review of good, riding position (arms under, weight on, covering hips) and then open mat live. 
 

For all student athletes interested in participating in this winter's wrestling season:

Who: Any/all current or future Patriot HS wrestlers

What: Interest meeting

When: Sept 15, from 2:30-3:00

Where: Commons 2

All wrestlers wishing to participate in off season workouts or the regular season must have a VHSL Physical (dated after May 1, 2021) and PWCS Concussion Training completed and turned in to the Activities Director's or Trainer's office.  Please contact Coach Edwards with any questions. You can reach Coach Edwards via email at edwardrj@pwcs.edu 

VHSL Physical Form:  https://patriotpioneers.org/library/files/patriotpioneers_org_437/files/Physical%20Form%202021.pdf  2021-2022 Online Concussion Training Link:  https://online-concussion.pwcs.edu/

General notes up front:

1. Reminder that unsold raffle tickets, ticket stubs and money due on Sept 8 before the end of the day. (I will be in Commons 2 for first and fourth lunch).  
2. Follow up interest meeting for those unable to attend the first on Sept 15.  If you know of students who are interested, please encourage them to attend. 3. Wednesday, Sept 8 workout will be a replay of last week's that was lost due to inclement weather.  See below:  

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Power. 

10:00 to 1RM on power cleans
3:00x 5, 10, 8, 6, 4, 2 on power cleans (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on power cleans

Conditioning: 
50x Renegade Row
100x Push Up
200x Air Squat

Scale as you see fit. 

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Review Knee slide stand up, intro switch, standing switch. Finish with mat returns. 
 

Two notes up front:

1. No workout on Monday, Sep 6 due to the holiday weekend.
2. With the inbound rain and severe storm conditions, be prepared for possible changes to Wednesday's workout if we need to adjust or cancel based on requirements for in-season sports.  I will communicate them as soon as possible, if necessary. 

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Power. 

10:00 to 1RM on power cleans
3:00x 5, 10, 8, 6, 4, 2 on power cleans (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on power cleans

Conditioning: 
50x Renegade Row
100x Push Up
200x Air Squat

Scale as you see fit. 

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Review Knee slide stand up, intro switch, standing switch. Finish with mat returns. 
 

Tornado Watch today. We will need to cancel today’s workout to make way for in season sports. Next workout on Monday.

Reminder: Weight room- 4:30-5:30. Strength= Front Squat, Conditioning= Tabata, 3 rounds (push up, lunge jump, squats, lateral burpee step up) Wrestling: single leg set up and finish from high, low and regular positions

The 21-22 Season schedule is posted to the Varsity and JV pages.  

From Coach Toweson, virtual presentation from Gatorade in lieu of the in-person presentation that they gave to our athletes on sports nutrition and hydration: 

https://www.youtube.com/watch?v=INddu-BBHtk