Fri. 4/12/13

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:

Practice

Baseball:

Game/Practice

Hugafication Cycle

Snatch 3x1 RM, 1x3@ 95%, 1x3@ 90%
Snatch Pulls 3x RM, 1x3@ 95%, 1x3@ 90% 
Snatch Deadlift 3x RM, 1x3@ 95%, 1x3@ 90% 
Snatch Pulls (Power Position) 3x RM, 1x3@ 95%, 1x3@ 90% 
Pull ups 5x5 Weighted
Pendlay Row's 5x5@ AHAP
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5- work up to a heavy 5

Tabata 10 sec. on/ 20 sec. off
A1Pull Ups
A2Hanging Leg Raises
B1Burpees
B2Box Jumps
C1Kettlebell Swings
C2 Bodyweight Squats