3/8
4 min jog
stretch checks
3 build ups (60% effort,70,80)
4x4x25m (30 sec between reps, 5-10 min between sets)
A. High Pulls 5x5@165 lbs,155,155,155,155
A. Bench 5x8,6,4,4,4@155
A. Lat Pull Downs (Wide grip) 5x 8,6,4,4,4@130
B. Front Squats 5x8,6,4,4,4@185
B. BB Behind Shrugs 5x10,8,6,6,6@135
B. High Straight Back Cable Rows 5x10,8,6,6,6@100,110,110,120,120
C. RDL 5x10,8,6,6,6@115
(school’s weightroom)
2 min elliptical
30 min BP session
3/9
4 min jog
stretch checks
400m,300,200,100,100,200,300,400 on grass (run@80 sec,60,38,20) (100m walk rest)
6 min abs
10 stomach vacuums
3/10
4 min erg
500 reps core
static stretching
notes:
-high pull weight went down because my form was iffy at 165
-front squats are tough! my wrist hurt really bad at first, but by the end i felt a bit more comfortable
-the running on 3/8 was meant to simulate the max baserunning i could do in any one baseball game