Monday 4/8/13

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: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x1@ 90%
Bench Press 3x3@ 85%
Pull Ups (Weighted) 3x5
RDL 3x5@ 80%
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

Baseball:

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

• Position Players

Rack Pulls 3x1@90%
Floor Press 3x3@ 85%
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5 @ 75% of last week
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

• Pitchers

Med Ball Throws 3x1- Heavy
Dumbbell Neutral Bench Press 3x3- Moderate Heavy
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x10
Super set/ Reverse Hypers 3x10
Conditioning:
Practice

Hugafication Cycle

Jerk 3 RM, 1x3@ 95%, 1x3@ 90%
Back Squat  3 RM, 1x3@ 95%, 1x3@ 90%
Push Press 3 RM, 1x3@ 95%, 1x3@ 90%
Bench Press 3 RM, 1x3@ 95%, 1x3@ 90%
Jerk Recovery 5x1@ 100%
Press, Incline Bench Press, or DB Bench Press 5x5@ AHAp
(Weighted) GHR Sit Ups 5x5@ AHAP
Arms 5x5@ AHAP

Tactical Strength Program

Squat 3x5
Press 3x5
Dip (Weighted) 3x AMRAP
GHR Sit Ups 5x10