Tue 4/2/13

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

Active Recovery

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM
Muscle Snatch  5RM
Snatch Deadlift  5RM
RDL  5RM
Shrugs  5RM
Pendlay Rows  5RM
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