Wednesday 2/13/13

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
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 65%
Incline Bench 1x8@ 50%, 1x5@ 60%, 1x5@ 70, 1x3@ 75%
Clean Pull  4x5- Heavy (Be Smart!)
Step Ups 4x5- Moderate (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF