Spartans AAU
11U Iron Woman 42 Day / 30 Min Workout Contest
Suggested 3 Day Cyclical Routine
Day 1 - Jump Rope (5 Min), Leg
Extension \ Flexion (10 Min) or Toe Raises \ Stair Climbing, Bench Press (10 Min)or
Dumbell Press, Jump Rope (5
Min)
Day 2 - Programmed Stationary Bike, Jog, Swim, or Outdoor
Cycling (15 Min minimum), Hand
Grips (5 Min),
Bicep Curls Or Isometrics (5 Min)
Day 3 - Individual Basketball Drills - No Pick Up Games (30 Min
minimum)
(Maximum 1 minute rest between
activities, all times are minimums, use light weights and
exercise to failure)
Report activities after every 3 day
cycle.
Spartans
AAU Drills Winners \ Standings
| Week 1 |
|
|
|
|
|
|
|
|
|
|
Date |
Knockout
Winner |
Brown |
Feldman |
Gordon |
Lewis |
Mooney |
Steen |
Wolcott |
Yarter |
|
4/20/2009 |
Feldman |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
|
4/24/2009 |
|
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
4/25/2009 |
|
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
4/26/2009 |
|
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
4/27/2009 |
Feldman |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
|
4/28/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
4/29/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
4/30/2009 |
Feldman |
MP |
P(+1) |
MP |
P(+1) |
P(+1) |
MP |
P(+1) |
P(+1) |
| Week 2 |
|
|
|
|
|
|
|
|
|
|
5/1/2009 |
|
MG |
G(+1) |
MG |
G(+1) |
G(+1) |
G(+1) |
G(+1) |
G(+1) |
|
5/2/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
5/3/2009 |
|
G(+1) |
G(+1) |
G(+1) |
MG |
MG |
G(+1) |
G(+1) |
G(+1) |
|
5/4/3009 |
Brown |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
MP |
P(+1) |
P(+1) |
|
5/5/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
5/6/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
W (+1) |
W (+1) |
W (+1) |
|
5/7/2009 |
|
G(+1) |
G(+1) |
G(+1) |
G(+1) |
G(+1) |
MG - INJURED |
G(+1) |
G(+1) |
| Week
3 |
|
|
|
|
|
|
|
|
|
|
5/8/2009 |
|
|
W(+1) |
W(+1) |
|
W(+1) |
|
W(+1) |
W(+1) |
|
5/9/2009 |
|
|
W(+1) |
W(+1) |
|
W(+1) |
|
W(+1) |
W(+1) |
|
5/10/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
|
W (+1) |
W (+1) |
|
5/11/2009 |
|
|
W (+1) |
W (+1) |
|
W (+1) |
|
W (+1) |
W (+1) |
|
5/12/2009 |
|
|
W(+1) |
W(+1) |
|
W(+1) |
|
W(+1) |
W(+1) |
|
5/13/2009 |
|
G(+1) |
G(+1) |
G(+1) |
G(+1) |
G(+1) |
MG - INJURED |
G(+1) |
G(+1) |
|
5/14/2009 |
Feldman |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
P(+1) |
MG - INJURED |
P(+1) |
MP |
| Week
4 |
|
|
|
|
|
|
|
|
|
|
5/15/2009 |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
Current Total |
|
6 |
22 |
20 |
11 |
21 |
12 |
22 |
21 |
|
Rank |
|
5 |
1 |
3 |
4 |
2 |
3 |
1 |
2 |
SG = Scheduled
Game
SP = Schedule Practice
G = Game
= +1 pt
P =
Practice
= +1 pt
W = Workout
= +1 pt
MG = Missed Game
MP = Missed Practice
MW = Missed Workout
G/W = Game & Work Out = +2 pts
P/W = Practice & Work Out = +2 pts
|
