Tuesday 3/19/13

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

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 timed
5-10-5 Shuttle x 3 timed

Conditioning

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

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

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