Monday 1/28/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats

Football: Calculate your new maxes (Weight x Reps x .0333 + Weight = New Max)
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@65%
Back Squat 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x5@ 75%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press 4x5@ 50%
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises

Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Power Clean 3x2@ 90%
Back Squat 3x3@ 75%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Clean Pulls 3x2@ 90%
Back Squat 3x3@ 75%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
DB Row 3x10
GHR Sit Ups 3x5

Conditioning:
Practice