Garnet Valley Football 2012How Too How Fast *How Much

2012 RULESWe do not sit and rest.We rotate ON TIME!We do not do alternative movements.We arrive early and start ON TIME!Absolutely No horseplay.

New/Complex Lifts

Overhead squatOne legged bench squatBalance Power Snatch (Floor Snatch)Dumbbell Clean and PressBear ComplexBurpeePower Clean (Floor)Sumo High PullOne Legged dead Lift

Correct Dot Drill

OVERHEAD SQUAT

Balance Snatch

Floor Snatch

Power Clean (Floor)

Sumo Deadlift High Pull

DEADLIFT

One Leg Bench Squat

Dumbell Kettle Swing (2 arm)

DB Snatch (One Arm)

One legged Dead lift

Max Lift

• We will max lift every fourth week.

OUR GOAL is to have a group of Kids who can get in the 900 lb club.