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West Liberty PT

West Liberty PT. Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Interval Training, Abdominal Improvement -Conditions / ASRC and West Liberty University Roadways (Route C) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch

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West Liberty PT

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  1. West Liberty PT Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Interval Training, Abdominal Improvement -Conditions / ASRC and West Liberty University Roadways (Route C) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into two groups and conduct a 3 mile run on Route C. A Group - CDT Dorsey 21:00 Min B Group - CDT Rhoades 24:00 Min >>0640-0655: Interval Training / Abdominal Improvement: Cadets will perform 1 minute Sit-ups after sprinting 2 laps around the indoor track taking a 45 second break after every second repetition. Repeat until 0655. >>0655-0700: Cool-down & AAR

  2. Route C (3.00 mi.)

  3. WL Alternate PT Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Run, Abdominal Improvement -Conditions / ASRC -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into buddy teams and conduct a 3 mile run on the indoor track. >>0640-0655: Interval Training / Abdominal Improvement: Cadets will perform 1 minute Sit-ups after sprinting 2 laps around the indoor track taking a 45 second break after ever second repetition. Repeat until 0655. >>0655-0700: Cool-down & AAR

  4. West Liberty PT Wednesday 02DEC09 / CDT Kitson -Task / Sit-up and Push-up Improvement -Conditions / ASRC -Standards / FM21-20. >>0600-0610: Warm-up, Stretch >>0610-0655: Cadets will perform Sit-up and Push-up Improvement. Cadets will execute the “Deck of Cards” drill. Breaking for two minutes after a deck has been completed. The following exercises will be executed for each suit. Clubs - Sit-ups Hearts - Regular Push-ups Diamonds - Close Hand Push-ups Spades - Crunches >>0655-0700: Cool-down & AAR

  5. West Liberty PT Thursday 03DEC09 / CDT Hall -Task / Run, Sit-up Improvement -Conditions / ASRC and West Liberty Roadways -Standards / FM21-20. >>0600-0610: Warm-up, Stretch >>0610-0625 : Cadets will run as one group for 15 minutes. >>0625-0655: Cadets will then move inside to conduct Sit-up Improvement, each exercise will be for 60 seconds taking a break for water every 15 minutes. - Sit ups - V-Ups - Supine Bicycles - Crunches - Throw-downs >>0655-0700: Cool-down & AAR

  6. Franciscan PT Monday 30NOV09 / CDT Ryan -Task / 3 Mile Ability Group Run, Interval Training -Conditions / Franciscan Fieldhouse, Franciscan Roadways (Route A Reverse) -Standards / FM21-20 >>0630-0640: Warm-up, Stretch >>0640-0710: Ability Group Run: Cadets will break into 2 groups and conduct a 3 Mile AGR on Route A Reverse. A Group – CDT Beckers 21:00 Min B Group – CDT Ryan 24:00 Min >>0710-0725: Interval Training: Cadets will move to the Lower Soccer Field. Cadets will Sprint each short length and run each long length of the outer perimeter of the Soccer Fields individually until 0725. >>0725-0730: Cool-down & AAR

  7. Route A

  8. FUS Alternate PT Monday 30NOV09 / CDT Ryan -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating Stations. After each station Cadets will sprint around the circuit to the next station. After two full rotations cadets will break one minute for water. Close-hand Push-up Flutter Kicks Regular Push-up Supine Bicycle Wide-Arm Push-up The Plank >>0725-0730: Cool down and AAR.

  9. Franciscan PT Wednesday 02DEC09 / CDT Ryan -Task / Run, Sit-up and Push-up Improvement -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0650: Run for ten minutes along route A. >>0650-0725: Cadets will perform Sit-up and Push-up Improvement. Breaking into two groups they will execute the “Deck of Cards” drill. After a deck has been completed cadets will perform three sets of suicides followed by a two minute break. The following exercises will be executed for each suit. Clubs - Sit-ups Hearts - Regular Push-ups Diamonds - Close Hand Push-ups Spades - Crunches >>0725-0730: Cool-down & AAR

  10. Route A

  11. FUS Alternate PT Thursday 03DEC09 / CDT Beckers -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0655: Cadets will perform 15 warm up laps around the basketball court followed by suicides until 0655. >>0655-0725: Abdominal Training: Cadets will rotate through the following exercises first for 2 minutes each with a 2 minute break. This will continue until 0725 with a 2 minute break in the middle. -The Plank -Throw Downs -Crunches -Sit-ups -Flutter Kicks >>0725-0730: Cool down and AAR.

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