Plum Wrestling

Summer Workout – June, July, & August

These workouts will only be available as long as people show up and workout at a decent pace!!

To make sure there are not changes subscribe to twitter @plumwrestling!

Summer Fitness Center Times Every Tuesdays, Wednesdays & Thursdays (9 am to 10 am only)

Every Tuesday Complete Day One Workout
Every Wednesday Complete Day Two Workout
Every Thursday Complete Day Three Workout
Each Weekend Complete Either Tabata Workout #1 or #2

Tabata Workout:
•These are to be down with almost zero break to improve recovery time
•Tabata = 8 intervals of 20 seconds hard work / 10 seconds recovery (download a free app for a timer)
•Try to keep form and improve reps for each session

Day One:
1) Bench Press: 4 Sets / 6 Reps
2) Inclined DB Press: 3 Sets / 10 Reps
3) Clean & Press: 3 Sets / 8 Reps
4) Skull Crusher: 3 Sets / 10 Reps
5) AB Wheel Rollout: 4 Sets / 10 Reps
6) Conditioning: 5-10 Uphill Sprints / Walk Back

Day Two:
1) Dead lift: 3 Sets / 5 Reps
2) One-Arm DB Row: 3 Sets / 10 Reps
3) Face Pull: 3 Sets / 10 Reps
4) Lat Pulldown: 4 Sets / 8 Reps
5) BB Curl: 3 Sets / 12 Reps
6) Box Jumps: 20 Sec / 10 Rest – 8x’s

Day Three:
1) Squats: 4 Sets / 8 Reps
2) Hip Thrusts: 3 Sets / 10 Reps
3) DB Step Ups: 2 Sets / 15 Reps
4) Gable Grip Cable Rows: 3 Sets / 8 Reps
5) Hanging Leg Raises: 4 Sets / 10 Reps
6) Conditioning: Jump Rope 8 Minutes
 
Weekend Workout #1:
1) ¼ Mile Run
2) Tabata Speed Squats (20 sec / 10 sec Rest – 8x’s)
3) ¼ Mile Run
4) Tabata Push Ups (20 sec / 10 sec Rest – 8x’s)
5) ¼ Mile Run
6) Tabata Pull Ups (20 sec / 10 sec Rest – 8x’s)
7) ¼ Mile Run
8) Tabata Sit Ups (20 sec / 10 sec Rest – 8x’s)

Weekend Workout #2:
1) Sprint Football Field Walk Back (3x’s)
2) Tabata Split Jump Squats (20 sec / 10 sec Rest 8x’s)
3) Sprint Football Field Walk Back (3x’s)
4) Tabata 180o Push Ups (20 sec / 10 sec Rest 8x’s)
5) Sprint Football Field Walk Back (3x’s)
6) Tabata Ladder Side Steps Forward & Back (20 sec / 10 sec Rest 8x’s)
7) Sprint Football Field Walk Back (3x’s)
8) Tabata Pull Ups / Hangs (20 sec / 10 sec Rest 8x’s)
 
Summer Open Mat Times
Tuesday (6 – 7:30 pm) Thursday (6 – 7:30 pm)

1. 06/10 to 06/16 Open Mats @ PHS Open Mats @ PHS
2. 06/17 to 06/23 Open Mats @ PHS Open Mats @ PHS
3. 06/24 to 06/30 Open Mats @ PHS Open Mats @ PHS
4. 07/01 to 07/07 Open Mats @ PHS Open Mats @ PHS
5. 07/08 to 07/14 Open Mats @ PHS Open Mats @ PHS
6. 07/15 to 07/21 Open Mats @ PHS Open Mats @ PHS
7. 07/22 to 07/28 Open Mats @ PHS Open Mats @ PHS
8. 07/29 to 08/04 Open Mats @ PHS Open Mats @ PHS
9. 08/05 to 08/11 Open Mats @ PHS Open Mats @ PHS
10. 08/12 to 08/18 Open Mats @ PHS Open Mats @ PHS
    •Open Mats will have a coach in the room for instruction and supervision
    •These open mats are meant for intermediate to advanced level wrestlers (Skill level not age)
    •Please make sure you bring a partner near your weight or make arrangements

General Routine: (Subject to Change)
•6:00 to 6:30 pm Warm Up & Drill
•6:30 to 6:50 pm Something New
•6:50 to 7:20 pm Live Matches
•7:20 to 7:30 pm Conditioning

In April, John Marotto, Jake DiGuilio, and Hunter Fenk competed under the Bones Wrestling Club at the Franklin Regional Qualifier for the PAWF State Championships. All three Qualified to for the championships at Central Mountain HS this past weekend.

Jake DiGuilio competed at Junior Freestyle 197 pounds.
Hunter Fenk competed at Cadet Freestyle and Greco 154 pounds.
Johnn Marotto competed at Junior Freestyle 147 pounds.

Jake and Hunter battled in each match but were eventually eliminated.

John battled through stacked weight class of 12 wrestlers.

John defeated Tyler Schillero (Angry Fish) 6-0, 6-6, 5-0; Austin White (Mat Town) 6-0, 7-0; Kevin Novick (Head Hunters) 4-0, 1-0 then lost to eventual champion Colten Cotton (BTWC) 4-7, 0-1 and Tyrel White (Shamrock) 0-1, 0-4. He finally defeated Tanner Sutton (Quest) 5-3, 3-6, 1-1 to qualify for the PA National Freestyle team.

The USA Wrestling Cadet/Junior National Championships are in Fargo, North Dakota from July 13th to July 21st.

Good Luck John!

There are classes through the Princeton Review for the SAT / ACT being offered at several locations.

The classes are at

Oakland Mon-Fri 7/30 to 8/10
Monroeville Mon-Fri 7/16 to 7/20
Fox Chapel Mon-Fri 6/18 to 6/29
South Hills Mon-Fri 7/9 to 7/26
La Roche College Mon-Fri 7/0 to 7/26

Contact at PrincetonReview.com/Summer or 1-800-2REVIEW
Limited Number of Seats per Session.
Day and Evening Times Available

June 13, 2012 – 9 am to 5 pm

This is a one day seminar for juniors interested in preparing for the their senior year and beyond.

It costs $75.00 for the one day event at Washington & Jefferson College. It gives the stuednt an opportunity to see the campus, socialize with other juniors in a similar situation, and take some courses on some prudent topics.

this seminar discussies the college searching process, networking ettiquette, goal building skills, personal helath and wellness, and leadership development.

All topics that you can enforce enough. Plus it looks good on your applications for college as well.

We will be having weight lifting every day starting Monday through Friday until the last week of school. It will begin at 3 pm in the wrestling room and it should be done by 4 pm.

It will be a cross fit agenda. Cross fit includes all types of strength, conditioning, speed, and agility training.

Each day you will be expected to perform two Olympic upper body lifts,, two Olympic lower body lifts, 2 speed and agility skills, a full body weight pull, and an endurance builder.

Bring any friends who are interested in wrestling next year. Yahoo need not apply.

This wee for the final half hour I will be cover the basics of freestyle and greco in preparation for the qualifiers this weekend. I would like to get a bunch of guys to states. Remember the more meaningful competitions you participate in the more meaningful the training. Summer Wrestling Makes Winter Champions (at least it makes it more likely).

I will also be at Bones every Tuesday & Thursday from 6 pm to 8 pm through the Freestyle Season which ends at the end of May.