Tue. 4/16/13

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

Power Clean 3 x 1 RM, 1x3@ 95%, 1x3@ 90%
Clean Pulls 3RM, 1x3@ 95%, 1x3@ 90%
Clean Deadlift 3RM, 1x3@ 95%, 1x3@ 90%
Clean Pull (Power Position) 3RM, 1x3@ 95%, 1x3@ 90%
Pull Ups 5x5 AHAP
Pendlay Rows 5x5 AHAP
Paloff Press 5x 30 sec. hold

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
7 x 400 meter Intervals
1 min time limit
2 min rest between