Friday 3/22/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

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. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football:

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 60%, 1x3@ 70%, 1x2@ 80% 1x2@ 85%, 1x1@ 90%, 1x1@ 95%, 1x1@ 100%,  If still feeling good try1x1@ 105%, If still feeling good try 1x1@110%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x1@ 80%, 1xMax @ 85%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10

Conditioning 3 sets

10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down 3-5 sets x 10-15 reps

Neck- Recommended
Arms- Optional

Baseball:

Game/Practice

Hugafication Cycle

Power Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5

TABATA
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups