3/12
4 min erg warm up
dry swings
A. DB Side Shoulder Raise 3x10,8,8@20,25,25
A. Hammy Curl Machine 3x10,8,6@90,90,105
A. Quad Ext Machine 3x10,8,6@105,105,120
B. DB Cuban Rotation 3x12,10,10@10,15,15
B. Wrist Roller 3x3@5,5,7.5
B. DB Ledge Calf Raise 3x10,8,6@70,70,75
C. BB Bicep Curl 3x10,8,8@60,60,60
C. Skull Crusher 3x10,8,8@60,50,60
C. DB Ankle Dorsi Flexion 3x12,10,10@45,50,50
D. 500 reps core
(school’s weightroom)
5x200m@35-40, 100m walk rest
notes:
-after my first set of skull crushers i felt elbow pain, so i lightened the second load and voila! it was gone so i upped it again for the last set
-today i used three min rest
-i decided to do my tempo after lifting and core because while id still put speed as my top priority in baseball (next to specific mechanics of course), id say general fitness is one of the least important aspects of baseball
-i talked to my coach today and the season starts monday with tryouts this coming mon-fri, we have games most mon,wed,fri and a team 3 mi run every sun. i plan to lift after games and run the 3 mi run veeery slowly so i can use it as a warm up for wind sprints after. im not planning on getting any faster during the season, but i hope to maintain what ive built during track, esp the start because baseball is mostly no longer than 30m sprints. i wont do any speed work the day before a game, but if the schedule works out right i mite try to fit a couple running workouts before practices. on tues and thurs the coach has us do rotator cuff and forearm workouts, but that shouldnt really interfere with my plans. on saturdays ill do a heavy core day and maybe some other lifts