Friday 2/15/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x3@ 60%, 1x3@ 65% 1x3@ 70%, 1x3@ 75%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 70%, 1x3@ 75%
Press- 4x3@ 55%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball: In Season
Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Rack Pulls 3x3@ 95%
Push Press 3x3@ 75%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Super Set with Overhead Side Bends 3x5

• Pitchers

Rack Pulls 3x3@ 95%
Push ups- Weighted 3x3
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game

Hugafication Cycle
Power Clean 5 RM, 3x5@ 90%
Clean Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Power Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Russian Twist 5x10