Thursday 3/21/13

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

Conditioning Test

16x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

Baseball:

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

• Position Players

Rack Pulls 3x3@110%
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5

• Pitchers

Med Ball Throws 3x3- Medium Heavy
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice


Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals