autopost (weekly)

• Chasing the Unicorn

  • ATF Sanctioned and Certifie

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autopost (weekly)

• Power and Speed Workouts

  tags: fitness running

  • Here are some of the best plyometric movements you can use in your endurance training program:

  • Here’s how a sample plyometric routine looks, and during race season or the build-up to a race, you only need to do a program like this once per week to get results:

     
     
  • You can go through this entire routine two to three times as a circuit, and unlike most circuits, you’ll want full rest between any sets that use similar muscles (typically between 60 seconds and three minutes).

• PowerTeacher

  • <h1>Current Classes</h1><br/><br/>&lt;form class="submitOnce" name="navigation"><br/><br/><div class="box-round"><br/><br/><br/>&lt;!-- Start of shaded content table --><br/><table cellpadding="6" id="teacherSectionTable" cellspacing="0" border="0"><br/><tbody><tr sectionid="10264"><br/><td>2(A-E)</td><br/><td>Transportation Technology</td><br/><br/><br/><td width="22"><img src="/images/attendancetaken_no.png" border="0">&nbsp;</td><br/><td style="max-width:100px;width:7%;" id="attLink10264"><a rel="nofollow" href="/teachers/classattendance.html?sectionid=10264&amp;frn=0039951&amp;att_period=2&amp;att_date=05/08/2013&amp;Att_Mode_Code=ATT_ModeMeeting&amp;pagetype=meeting&amp;ATT_Source_Code=Teacher&amp;Period_ID=712"><img alt="Take Attendance" height="27" src="/images/btn_chair.gif" border="0" width="20"></a> </td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/attendance-grid.action?sectionId=10264&amp;frn=0039951&amp;attPeriod=2&amp;attendanceDate=05/08/2013&amp;meetingMode=ATT_ModeMeeting&amp;meetingType=meeting&amp;ATT_Source_Code=Teacher&amp;periodId=712" id="mdLink10264"><img alt="Multi-Day" height="27" src="/images/icon-att-grid.png" border="0" width="21"></a><br/></td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/seatingchartcontainer.action?sectionId=10264#classtoolsmode" id="scLink10264"><img alt="Seating Chart" height="27" src="/images/seatingchart/seatingcharticon.png" border="0" width="22"></a><br/></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/lunch.html?sectionid=10264&amp;frn=0039951"><img alt="Submit Lunch Counts" height="27" src="/images/btn_silverware.gif" border="0" width="29"></a></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/summary.html?sectionid=10264&amp;frn=0039951"><img alt="Student Information" height="27" src="/images/btn_backpack.gif" border="0" width="29"></a></td><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/reports.html?ac=reportselection&amp;sectionid=10264"><img alt="Print Class Reports" height="27" src="/images/btn_printer.gif" border="0" width="32"></a></td><br/><br/><td style="max-width:100px;width:7%;" id="pearsonInformCell"></td><br/></tr><br/><tr><br/><td background="/images/bullet_repeat.gif" colspan="11"><img alt="" height="1" src="/images/transparent.gif" border="0" width="1"></td><br/></tr><br/><tr sectionid="10268"><br/><td>3(A-E)</td><br/><td>Robotics / Automation </td><br/><br/><br/><td width="22"><img src="/images/attendancetaken_no.png" border="0">&nbsp;</td><br/><td style="max-width:100px;width:7%;" id="attLink10268"><a rel="nofollow" href="/teachers/classattendance.html?sectionid=10268&amp;frn=0039955&amp;att_period=3&amp;att_date=05/08/2013&amp;Att_Mode_Code=ATT_ModeMeeting&amp;pagetype=meeting&amp;ATT_Source_Code=Teacher&amp;Period_ID=713"><img alt="Take Attendance" height="27" src="/images/btn_chair.gif" border="0" width="20"></a> </td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/attendance-grid.action?sectionId=10268&amp;frn=0039955&amp;attPeriod=3&amp;attendanceDate=05/08/2013&amp;meetingMode=ATT_ModeMeeting&amp;meetingType=meeting&amp;ATT_Source_Code=Teacher&amp;periodId=713" id="mdLink10268"><img alt="Multi-Day" height="27" src="/images/icon-att-grid.png" border="0" width="21"></a><br/></td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/seatingchartcontainer.action?sectionId=10268#classtoolsmode" id="scLink10268"><img alt="Seating Chart" height="27" src="/images/seatingchart/seatingcharticon.png" border="0" width="22"></a><br/></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/lunch.html?sectionid=10268&amp;frn=0039955"><img alt="Submit Lunch Counts" height="27" src="/images/btn_silverware.gif" border="0" width="29"></a></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/summary.html?sectionid=10268&amp;frn=0039955"><img alt="Student Information" height="27" src="/images/btn_backpack.gif" border="0" width="29"></a></td><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/reports.html?ac=reportselection&amp;sectionid=10268"><img alt="Print Class Reports" height="27" src="/images/btn_printer.gif" border="0" width="32"></a></td><br/><br/><td style="max-width:100px;width:7%;" id="pearsonInformCell"></td><br/></tr><br/><tr><br/><td background="/images/bullet_repeat.gif" colspan="11"><img alt="" height="1" src="/images/transparent.gif" border="0" width="1"></td><br/></tr><br/><tr sectionid="10243"><br/><td>5(A-E)</td><br/><td>Graphic Design</td><br/><br/><br/><td width="22"><img src="/images/attendancetaken_no.png" border="0">&nbsp;</td><br/><td style="max-width:100px;width:7%;" id="attLink10243"><a rel="nofollow" href="/teachers/classattendance.html?sectionid=10243&amp;frn=0039930&amp;att_period=5&amp;att_date=05/08/2013&amp;Att_Mode_Code=ATT_ModeMeeting&amp;pagetype=meeting&amp;ATT_Source_Code=Teacher&amp;Period_ID=715"><img alt="Take Attendance" height="27" src="/images/btn_chair.gif" border="0" width="20"></a> </td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/attendance-grid.action?sectionId=10243&amp;frn=0039930&amp;attPeriod=5&amp;attendanceDate=05/08/2013&amp;meetingMode=ATT_ModeMeeting&amp;meetingType=meeting&amp;ATT_Source_Code=Teacher&amp;periodId=715" id="mdLink10243"><img alt="Multi-Day" height="27" src="/images/icon-att-grid.png" border="0" width="21"></a><br/></td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/seatingchartcontainer.action?sectionId=10243#classtoolsmode" id="scLink10243"><img alt="Seating Chart" height="27" src="/images/seatingchart/seatingcharticon.png" border="0" width="22"></a><br/></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/lunch.html?sectionid=10243&amp;frn=0039930"><img alt="Submit Lunch Counts" height="27" src="/images/btn_silverware.gif" border="0" width="29"></a></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/summary.html?sectionid=10243&amp;frn=0039930"><img alt="Student Information" height="27" src="/images/btn_backpack.gif" border="0" width="29"></a></td><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/reports.html?ac=reportselection&amp;sectionid=10243"><img alt="Print Class Reports" height="27" src="/images/btn_printer.gif" border="0" width="32"></a></td><br/><br/><td style="max-width:100px;width:7%;" id="pearsonInformCell"></td><br/></tr><br/><tr><br/><td background="/images/bullet_repeat.gif" colspan="11"><img alt="" height="1" src="/images/transparent.gif" border="0" width="1"></td><br/></tr><br/><tr sectionid="10242"><br/><td>6(A-E)</td><br/><td>Graphic Design</td><br/><br/><br/><td width="22"><img src="/images/attendancetaken_no.png" border="0">&nbsp;</td><br/><td style="max-width:100px;width:7%;" id="attLink10242"><a rel="nofollow" href="/teachers/classattendance.html?sectionid=10242&amp;frn=0039929&amp;att_period=6&amp;att_date=05/08/2013&amp;Att_Mode_Code=ATT_ModeMeeting&amp;pagetype=meeting&amp;ATT_Source_Code=Teacher&amp;Period_ID=716"><img alt="Take Attendance" height="27" src="/images/btn_chair.gif" border="0" width="20"></a> </td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/attendance-grid.action?sectionId=10242&amp;frn=0039929&amp;attPeriod=6&amp;attendanceDate=05/08/2013&amp;meetingMode=ATT_ModeMeeting&amp;meetingType=meeting&amp;ATT_Source_Code=Teacher&amp;periodId=716" id="mdLink10242"><img alt="Multi-Day" height="27" src="/images/icon-att-grid.png" border="0" width="21"></a><br/></td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/seatingchartcontainer.action?sectionId=10242#classtoolsmode" id="scLink10242"><img alt="Seating Chart" height="27" src="/images/seatingchart/seatingcharticon.png" border="0" width="22"></a><br/></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/lunch.html?sectionid=10242&amp;frn=0039929"><img alt="Submit Lunch Counts" height="27" src="/images/btn_silverware.gif" border="0" width="29"></a></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/summary.html?sectionid=10242&amp;frn=0039929"><img alt="Student Information" height="27" src="/images/btn_backpack.gif" border="0" width="29"></a></td><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/reports.html?ac=reportselection&amp;sectionid=10242"><img alt="Print Class Reports" height="27" src="/images/btn_printer.gif" border="0" width="32"></a></td><br/><br/><td style="max-width:100px;width:7%;" id="pearsonInformCell"></td><br/></tr><br/><tr><br/><td background="/images/bullet_repeat.gif" colspan="11"><img alt="" height="1" src="/images/transparent.gif" border="0" width="1"></td><br/></tr><br/><tr sectionid="10266"><br/><td>8(A-E)</td><br/><td>Construction Technology</td><br/><br/><br/><td width="22"><img src="/images/attendancetaken_yes.png" border="0">&nbsp;</td><br/><td style="max-width:100px;width:7%;" id="attLink10266"><a rel="nofollow" href="/teachers/classattendance.html?sectionid=10266&amp;frn=0039953&amp;att_period=8&amp;att_date=05/08/2013&amp;Att_Mode_Code=ATT_ModeMeeting&amp;pagetype=meeting&amp;ATT_Source_Code=Teacher&amp;Period_ID=718"><img alt="Take Attendance" height="27" src="/images/btn_chair.gif" border="0" width="20"></a> </td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/attendance-grid.action?sectionId=10266&amp;frn=0039953&amp;attPeriod=8&amp;attendanceDate=05/08/2013&amp;meetingMode=ATT_ModeMeeting&amp;meetingType=meeting&amp;ATT_Source_Code=Teacher&amp;periodId=718" id="mdLink10266"><img alt="Multi-Day" height="27" src="/images/icon-att-grid.png" border="0" width="21"></a><br/></td><br/><td style="max-width:100px;width:7%;"><br/> <a rel="nofollow" href="/teachers/seatingchartcontainer.action?sectionId=10266#classtoolsmode" id="scLink10266"><img alt="Seating Chart" height="27" src="/images/seatingchart/seatingcharticon.png" border="0" width="22"></a><br/></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/lunch.html?sectionid=10266&amp;frn=0039953"><img alt="Submit Lunch Counts" height="27" src="/images/btn_silverware.gif" border="0" width="29"></a></td><br/><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/summary.html?sectionid=10266&amp;frn=0039953"><img alt="Student Information" height="27" src="/images/btn_backpack.gif" border="0" width="29"></a></td><br/><td style="max-width:100px;width:7%;"><a rel="nofollow" href="/teachers/reports.html?ac=reportselection&amp;sectionid=10266"><img alt="Print Class Reports" height="27" src="/images/btn_printer.gif" border="0" width="32"></a></td><br/><br/><td style="max-width:100px;width:7%;" id="pearsonInformCell"></td></tr></tbody></table></div>&lt;/form>

Posted from Diigo. The rest of my favorite links are here.