Monday/Tuesday 3/4/13-3/5/13

Had a little bit of a posting issue yesterday, I apologize.  Here is the workouts for both Monday and Tuesday.  Enjoy!

MONDAY'S

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:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x3@60% 1x3@70%
Back Squat 1x8@ 60%, 1x5@ 70%, 1x3@ 80%, 1x2@ 90%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x3@ 60%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 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

Rack Pulls (Mid Thigh) 3x3@ 110%
Back Squat 3x2@ 75%
Floor Press 3x3 @ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Rack Pulls 3x3@ 110%
Back Squat 3x2@ 75%
DB Bench 3x3
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5
Conditioning:
Practice

Hugification Training Cycle
Active Recovery
Do something Active!

Tactical Strength Program

Squat 3x5

Press 3x5

Weighted Dips 3x Max

Sit Ups 3x10

Tuesday's

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

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5
Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg
Hurdle Start 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x 20 yrds
Gallops 2x 20 yrds

Wall Drill 2x10

Agility

L-Drill x3
5-10-5 Shuttle x 3

Conditioning

Repeats.
10x40yrds@ 10sec.
Rest 5 minutes
10x40yrds@ 10 secs.

Baseball: In Season

Game/Practice

Hugafication Cycle
Active Recovery

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
4 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds