training 04_21_07

Saturday:
coffee
spent 9 hours in a biomechanics class and working on a cadaver, great class put on by one of my friends at Allegheny General Hospital

Sunday:
coffee
static holds
1st session for baseball speed and agility clinic that i'm putting on for a group of advanced little league players

Monday:
2nd session for the baseball speed clinic
static holds
110 yard tempo sprints - 12x rest 1 min. walk in between each sprint
pull-up / push-up complex at the playground - 10x each movement for 5 rounds

Tuesday:
droms
10 yard sprints - 12x with various starting positions
snatch grip high pull (from the deck) - 6 x 3
split squats w/ 40lb xvest - 4 x 6 each leg
pulls to the face - 4 x 4
band suspended push-ups - 4 x 6-8
dumbell side laterals - 4 x 8
leg raises - 4 x 10
roman chair sit-ups - 4 x 12

Wednesday:
static holds
med ball ab work
foam roller work

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
10 yard sprints - 10x / 1 min. rest between each sprint
hang power clean - 6 x 3
clean pulls - 4 x 4
dumbell rows - 4 x 6/4
plyo box push-ups - 4 x 20
tricep work
med ball work

Friday:
hip mobility
static holds
tempo sprints - 10x / 75 yard sprints w/ 45 sec. rest
med ball ab circuit