LSWweightTraining
@LsWweightTrain
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Lincoln Southwest High School Weight Training
Lincoln, NE
Joined October 2017
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ドラフト
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Wednesday’s are active rest days. We will focus on core and coordination! Enjoy!!
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Fast feet drills. Do a set of fast feet in-between each lifting set!
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Congrats to Nate Matthews. He broke the squat record in his weight class with a squat of 480 lbs.
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Term 2- Pound for Pound strongest kids at LSW by grade.
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This team out worked everyone to earn this!! Congrats Ladies and Coaches!!
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Throw back to 2018 8th grade workouts. The good old days, no masks just hard work.
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Wednesday=Active rest day. 4 Minute Ab workout, get in 10,000 steps, and a really good stretch!
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Congrats to Maddie Rink for breaking the Hang Power Clean Max for her weight class!! Projected Max of 200! Previous record holder was Kayla Frazier with a projected max of 195 from 2009.
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Here are 5 Body Weight Circuits that are really good. Feel free to substitute exercises and change the reps to better your workout! Guaranteed cardio if you super set!!
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Huge congrats to these Regulars in the weightroom! The fun begins tomorrow.
Congrats to these four for being voted Captains for our first game.
@Sherman55Drake
@eggs_and_Laken
@WheelerJaden12
@dgeb12
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Congrats to Nikki Dirks!! She is the new hang clean record holder at 148lbs w/ a max of 170!!
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Day Two for the Class of 2024! Great day!! The future of LSW 👀 good!
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Congrats to Paul Lakamp. He broke the 165 LB weight class school record with a hang clean of 305!! Great work Paul!!!
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All time weight room records broken this term- 97 lb wt Class Holland Maxwell Squats at 155, tied Bench at 75lbs and tied Cleans at 80lbs! In the 131 wt Class Emma Kauf broke the Hang Cleans Record at 145lbs!
#Hawks2theTop
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Term 2 lifting leaders by class and grade. Not bad for only getting 1 push and 1 pull per week. Keep working!!!
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Introducing Barbella Southwest Weight Training’s new support plant.
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Get up and Move!!! Thursday’s are Push Days. Please repeat Monday’s workout! Adjust your weights and reps to increase your activity! New Video coming Monday!!
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Featuring 3rd Block Advanced Weight Trainer
@laurenmann817
!!!
It’s… GAME DAY! 🏐
LSW takes on the Mustangs from Millard North at home!
⏰JV/freshman: 5:30
⏰Varsity/reserve to follow!
GO HAWKS! 💚
@lswathletics
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Congrats to these 7 Advanced Weight Trainers from Team
@tayschu1
for sweeping the Block 1 Volleyball Tourney! 🧹🧹🧹🧹🧹🧹
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8th Grade Weightroom Orientation. This is open to all Future LSW Student Athletes- Meet in the LSW weightroom, wear workout clothes. March 4th & 6th @ 3:45pm, March 9th & 10th @ 9:00am. Please attend as many dates as possible. Orientations will last 1 hour.
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Congrats to Team
@Ljkelley6
for a comeback win over team
@FinnMcGovern4
in Block 3 Sideline Basketball!
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Congrats to this group of Advanced Weight Trainers for winning the block 3 volleyball tourney!!
#3peat
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Reminder to all SW student athletes the weightroom is open this Monday, Tuesday, and Thursday 7:00-7:45am!
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End of the Quarter Hang Power Clean Testing. Today's leaders and most improved list!!
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Game Day Wednesday!! Block 3 Team 6 went 6-1 AND won the 3-way tie breaker in Volleyball today!
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We played Ultimate Frisbee on our active rest day. Team
@Trayno
with a massive 115-98 win over Team
@tayschu1
and a destructive 115-70 win over Team
@laurenmann817
!
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Congrats to new weight class school record holders. Holland Maxwell Squats, Emma Kauf Cleans, Katelyn Thompson Cleans, and Abbie Squier Squats and Cleans!
#Hawks2theTop
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Huge day!! Congrats to all these signees.
Congrats to these 9 student athletes on signing their letter of intent today. We wish you the best!!! Thanks for all you have done for the Silver Hawks!!
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Congrats to Coach Trayno’s 4th block weights class. They raised a total of 29 maxes today. 2nd place was 2nd block with 27 maxes raised.
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Back Squat Testing Today. Top 10's and Most Improved List.
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End of Quarter Testing: Hang Power Clean Leaders & Most Improved!
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Friday= Pull Day. Repeat Tuesday’s workout. Adjust your weight and reps as desired. Stay tuned for week two adjustments.
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The grind is paying off!!!
2018 LSW Combine- Bench Leaders-225-
@DrakeSherman55
15 reps,
@KenzerSaunders
14,
@BrettLenners
10,
@AlexMcIntire11
8,
@frazziewynn3
8,
@CadenMcCormack7
7,
@nick_leader88
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Congrats to
@tayschu1
from our 4th Block Advanced Weight Training class!!
Congratulations to
@tayschu1
, the new LSW Girls Triple Jump Record Holder at 37-03.75!!
@lsw_track
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All 4 part of our 4th block advanced weight training class. Nice job boys!
#isometrics
Congratulations to the boys throwers for winning the 4x 100 throwers relay. Good job Owen, Jackson, Hudson, Evan.
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Top times from our 40 Yard Dash (laser timed) testing today!
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Congrats to Elijah Kutter for breaking the school Back Squat record for his weight class!
#475
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40 Yard Dash (electronic timed) leaders from today!
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Congrats to
@MadisonRink
for breaking the school record for Back Squat with a projected max of 335! Previous record was Leschinsky with a projected max of 325 in 2015.
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And 4th block Advanced Weight Trainer! Congrats Taylor!
Congratulations to Taylor for winning the long jump in the Papio. invite. Great Job Taylor!
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Bench Press Testing today. Top 10's & Most Improved lists.
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Congrats to our fellow 1st Block Advanced Weigh Trainer
@kallen_stauffer
for winning Sophomore Female Athlete of the Year! Kallen was also recognized for being a 3 Sport Athlete!
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Team
@laurenmann817
with a dominating win over Team
@BraxtonWheele10
in sideline basketball! 149-113
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Upcoming Weight Room Orientation. Open to all incoming LSW atheletes. Great opportunity
#Hawks2theTop
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Spending the evening and weekend learning how to better serve our students
#Hawks2thetop
@NebStrength
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3rd Block Advanced Weights with a thrilling 13 Inning win over Team Sports in Mat Ball!
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Top 10 lists from Today's 10 Yard Sprint from a Single Leg RDL start!
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Congrats to Team 2 (
@laurenmann817
,
@tayschu1
,
@emilyjochum
,
@HendersonAlynna
, & MB) for winning the Block 3 Basketball Tourney! Team 2 defeated many opponents including:
@3580Crawford
,
@iamAidenFisher
, &
@NathanHill47744
!
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Congrats to Team Crawdaddy for winning the 4th Blk Volleyball Tourney going 6-0! Won on a controversial sudden death point!
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Congrats to Emerson Lionberger and Josh Ayres for breaking LSW weight class School records.
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40 Yard Dash electronic timed from a 3 pt start leaders!!
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End of the Quarter Back Squat Testing. Today's leaders and most improved list!!
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Advanced Weight Training top Vertical Jump performers & Regular Weight Training top Broad Jump performers!
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End of the Quarter Testing PFP Leaders! PFP is our 3 lift total divided by body weight. EX) Emily can lift 3.76 times her body weight!
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BroadJump and Vertical Jump leaders from the past few weeks of testing!
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Term 2 LSW Bench Leaders Kenzer Saunders 310 and Nikki Dirks & Callie Kohl 115
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8th grade weight room orientation for tonight is canceled. Enjoy your snow day. We will see you in the weight room after school following spring break.
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Friday 10 yard dash from a single leg RDL start leaders!
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End of the Quarter Bench Press Testing. Today's leaders and most improved list!!
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Week 3 Competition Leaders. Pull ups and Elevated Push UPS
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Congrats to our fellow 3rd Block Weight Trainer Eden Larson for being inducted into the Athletic Wall of Fame! Eden was also recognized for winning the Class A Girls State Golf Championship!
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Congrats Gentlemen! It’s Not a surprise that all these guys are regulars in the weight room!
Congrats to all of these outstanding athletes on being selected to the All City Football Team!!!
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