warm up jog
stretch checks
3 build ups
flipping prac
10 baseball throws
plyos 100 contacts
grass tempo:
-1,1,1
1,2,1
-1,1,1,1
1,1,2,1
1,2,2,1
1,2,1,1
1,1,1
-1,1,1
1,2,1
1,1,1
marching a’s 3x100yd r:wb
human flags 3 each
1 min jump rope
depletion push ups 50,20,15
depletion pull ups 16,8,6
a. ab rollouts 2x6
a. curl 21@40#
light stretch
notes:
-i leave for yale baseball camp on thursday and will be gone til saturday
-i would make tomorrow just an offday, but i wont be able to hit the gym for 3 straight days and im not sure how the baseball camp will be structured. ill just do a couple exercises tomorrow to try and prevent any hypertrophy loses, but my core and chest are very sore, and theres enough running at most baseball camps i dont think i need to worry too much about any speed loses or the such
4 min warm up jog
stretch checks
3 build ups
back flip
baseball swings
1 min jump rope
a. squat 5x5@275#
a. db biceps curls 3x10@35
a. stomach vacuum holds 2x10
b. single leg calf raises off ledge 3x10@90
b. side shoulder raise 3x10@20#
some more jump rope
light stretch
microstretch
notes:
-my pcl knee felt very sore in the back today so ive iced twice and will keep an eye on it
I’m at baseball camp. We did a showcase day and some defensive work. My pcl knee is very sore. I ran two 60s today. My times were incredibly crappy but everyone at the camp was saying thy their best times were usually three tenths faster. I ran 7.20 and 7.27 which are my two slowest ever. I’ll just hope it was the conditions and soreness combining nd not me actually getting slowr
home from baseball camp. had one game today. hamstring is very tight and sore, but no more sharp pain. i will take a couple days of microstretching it and icing it and off from speed work and hamstring exercises then see how it feels later this week
10 min jog
light stretch
microstretch around left knee
ice and massage
notes:
-i forgot to weigh in this morning, i will weigh in tomorrow morning
-knee felt great today, still tight during stretching but i couldnt even notice it just walking around and jogging
-i used an upperbody circuit a friend sent me, it was brutal but i will be going to ca in a week and will have very limited gym access, so i’m gonna try and work extra hard this week
4 min jog
stretch checks
grass tempo:
-1,1,1
1,2,1
1,1,1
human flags 5 each side
2:30 erg warm up
a. squat 5x5@280#
a. single leg calf raise off ledge 5x10@85#
r: 3 min
b. quad flexes 3x12
b. ab rollouts 2x10
b. stomach vacuums 1x10@hold
2 min jump rope
stretch checks
sleds:
1x5yd
1x10yd
1x15yd
1x20yd
1x25yd
1x30yd
r:wb
a. bench 5x5@165#
a. lat pull downs (wide grip) 4x8@115#
b. medball throws 2x100@12
c. 2x10:
-db incline bench 45,50#
-one arm row 60,65
-tri ext 50,50#
-biceps curls 30,30
-lateral raise 20,20
-incline fly 22.5,25#
-db shoulder press 25,30
-seated row 110,110
-bench dips bw,bw
-bentover raise 15,15
light stretch
hammy recovery stuff
notes:
-sleds were just testing out the hamstring, felt pretty good. little twinge at first but it went away. ill try a full fleged speed sesh next corresponding day
4 min jog
stretch checks
pre race prep
grass tempo:
-2200m circuit
human flags 5 each
2:30 erg warm up
a. clean 5x3@185
a. stomach vacuums 3x15
b. single leg calf raise off ledge 3x10each@85#
b. quad flexes 2x12
c. hamstring curls warm up
c. rdl warm up
c. reverse hyper warm up
hamstring recovery stuff
light stretch
notes:
-all the warm up stuff was just to test out the hamstring. it felt tight during the rdl’s and the hamstring curls felt iffy, but all the other exercises felt fine
4 min jog
stretch checks
pre race prep
grass tempo:
1000m circuit
plyos 100 contacts
marching a’s 3x100yd
jump rope 1 min
a. high cable twists 5x12,10,8,8,8@35,40,45#
a. sit ups 5x12,10,8,8,8@70,75,80
a. side bends 5x12,10,8,8,8@80,85,90#
a. stomach vacuum holds 5x5
light stretch
hamstring stretching and ice
notes:
-felt a burning sensation in my shins when doing some plyos, ill have to watch out for shin splints me thinks
4 min jog
stretch checks
pre race prep
grass tempo:
-1000m circuit
-2200m circuit
2:30 erg warm up
a. clean 5x3@135/145/155/165/170
a. medball throws 4x50@12#
b. rdl 3x10@135
b. single leg calf raises off ledge 3x10 each@90#
light stretch
ice back of left knee
notes:
-i notcied that when i catch my power cleans my legs spread out as opposed to catching it lower in a front squat position, so i worked on my technique today
4 min jog
stretch checks
3 build ups
warm up jumps
human flags 5 each side
road tempo:
-20sec,20,20
20,40,20
20,20,20
r:half what u ran, 20 sec, 3 min
-20,20,20
20,20,20
r: half what u ran, 20 sec
a. depletion gate pull ups 10,8,6
a. one leg alt squats 2x90 sec@bw
b. depletion push ups 47,16,12
b. walking up steep hill 2x90 sec
c. curl 21@band
light stretch
4 min jog
stretch checks
pre race prep
road hills:
1x5x~40 yd
r: 90 sec, 4 min
1x5x~40 yd
r: 2 min
a. seated rows 3x10@band
a. side shoulder raise 3x10@band
b. 2 min abs circuit
4 min jog
stretch checks
pre race prep
road tempo:
-2,2,2
2,4,2
2,2,2
-2,2,4,2
full body circuit
full body circuit
notes:
-i didnt really keep track of the exercises i did, but i tried to hit each muscle group at least a little. i actually got free weights access in the second session, but the heaviest dumbbell was 45lbs, so i still couldnt do anything like squat or bench
2 min ellypitical warm up
2 min erg warm up
a. 5x4 each one arm snatch@75
a. 4x10 calf raise@80/90/100/110
a. 2x10 saxon side bends@18
a. 2x10,8 side bends@80,85
b. 1x10:
-incline bench@55
-one arm row@60
-tri ext@45
-biceps curls@30
-lateral raises@22
-incline flys@22
-shoulder press@30
-seated row@97.5
-bench dips@bw
-bentover raise@17.5
c. 1x10 lateral raise@17.5
swimming
notes:
-i got free weigths access today, no barbells but db’s up to 100
-i think the lower body weights exhausted me so I had to only do the upperbody circuit thru once
-i meant to do rdl also, but i forgot. maybe resting the hammy which has been delicate lately is a good thing, ill try to do some hammy exercises tomrrow if i can figure out how to without free weights or machines
4 min jog
stretch checks
pre race
road tempo:
-1000m circuit (timed)
-2200m circuit (timed)
100 contacts plyos
a. 3x10 lateral raise@band
a. 2x15,12 each one leg squat@bw
b. 3x8 each single leg elevated bridge@bw
b. 2x15,12 quad flexes & lat exercises@band
c. 3x10 biceps curls@band
c. 2 min abs circuit (split)
d. headstand leg raises