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

training 04_14_07

Saturday:
coffee, then complex curcuit for 30 min.
tread mill sprint / med ball woodchops / push-ups / roman chair sit-ups
rest 30 seconds between each round and then repeat

Sunday:
a little family time and rest

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang high pull - 6 x 3
front squats - 4 x 5
barbell rows- 4 x 5
dumbell side laterals - 4 x 8
med ball ab work

Tuesday:
bike 25 min.
glute ham hypers - 4 x 12
med ball ab work complex
dumbell windmill - 3 x 5 each side
tke's w/ iron woody bands - 3 x 12 each leg

Wednesday:
cicuit - tread mill tempo sprint 15 sec. / med ball scoop 5x / pull-up variation 8x / push-up variation 10x / rest 15 sec. - performed 12 total sets
bike 20 min.
roman chair sit-ups - 4 x 12
med ball ab work

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang power clean - 6 x 2
dead-stop squats - 4 x 4/2
pulls to the face - 4 x 6/4
cuban press - 3 x 8
dumbell windmill - 3 x 6 per side
med ball work

Friday:
hip mobility
static holds
bike - 25 min.
med ball ab circuit

training 04_07_07

Saturday:
coffee and rest

Sunday:
a little R&R - HAPPY EASTER

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power snatch - 4 x 3
front squats - 6 x 3-5
dumbell push-press - 4 x 5
pulls to the face - 4 x 6
cuban press - 3 x 8
med ball ab work

Tuesday:
bike 25 min.
glute ham hypers - 4 x 12
med ball ab work complex
dumbell windmill - 3 x 5 each side
tke's w/ iron woody bands - 3 x 12 each leg

Wednesday:
grappling / jiu-jitsu class - only two of us rolled for well over an hour

was a great workout

Thursday:

Took the night off of training and spent some time supporting the Passion for Life organization.

It's linked to the Propel schools and provides mentors and programs for todays youth.

Friday:

angels / devils / leg kicks / push-ups - 5/5/5/10 - 3x

hurdle duck-unders - 3 x 8

rev hypers static holds - 3 x 20 seconds

plank - 1 min.

bridge - 45 seconds

droms and form run tech

agility ladder work

laderal work with cones

bounding with hurdles

med ball ab circuits

PRO SUB XLEAGUE - now this is MOVEMENT!

training 03_31_07_

Saturday:
coffee and rest

Sunday:
coffee and static holds
did some construction work with Joe again.

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse
cone agility work - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power snatch - 4 x 3
drop snatch - 4 x 5
front squats - 6 x 3-5
push jerks - 4 x 6
dumbell rows - 3 x 8
cuban press - 3 x 8
med ball ab work

Tuesday:
circuit - tread mill sprint 15 sec. / med ball wood chops 5x / pull-up variation 10x / push-up variation 10x
- as many rounds as possible in 30 min.

Wednesday:
bike 25 min. / tke's w/ iron woody bands around my knee- 3 x 10
good morning w/ iron woody bands around my knees- 4 x 10

Thursday:
hurdle step-overs - 3 x 8 each side
static hold work - single arm planks / rev hyper hold / horse
jump rope / burpee complex gpp - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power clean - 4 x 3
clean pulls - 4 x 3
band supported push-ups w/ iron wood bands - 4 x 8
dumbell walking lunges - 4 x 4 per leg
dumbell pull-overs - 3 x 8
med ball ab work

Friday:
droms
and day of rest