wed apr 7
baseball game (2 SB, 1 bunt for a hit)
6 min abs
30 stomach vacuums
static stretching
notes:
-im having too much heel recovery after my first two or so steps while stealing, i must be cueing my legs wrong if this keeps happening, ill try to strike my foot down more than back so maybe fuller triple extension will help my legs go in a more piston-like path
-i felt pretty slow today but the infield dirt at the field i played on was very soft and clay like so i hope it was just that
thurs apr 8
baseball practice
2 min erg warm up
a. power cleans 5x7,5,3,3,3@170,180,180,170,170
a. db flys 3x10,8,8@25
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@135
b. lat pull down (wide grip) 5x8,6,4,4,4@120,130
b. overhead triceps ext 3x10,8,8@45
c. 300 reps core
(schools gym)
notes:
-so i was just fooling around with my stealing start today and it turns out that i think the solution to my problem is the exact opposite of what i thought it would be. when i cued downwards i could reach triple ext and my body compensated by wheeling my leg immediately up. if i think of pushing backwards more my leg extends fuller and the heel recovery is much lower
-i didnt get a lot of sleep last night so i didnt push it too hard in the wieghtroom
fri apr 9
4 min erg warm up
stretch checks
3 build ups (60,80,90% effort)
1x60 yd (from jump position)@95% effort
depletion push ups (48,16,10)
depletion pull ups (15,7,5)
forearm exercises
rotator cuff exercises
light tossing
6 min abs
10 stomach vacuums
notes:
-i wouldve made 50+ in the push ups today except a friend stepped on my back in the middle of them making two or so reps much more difficult and ruining my rhythm, grrrr
-my 60 felt very relaxed, but my start felt kind of iffy
sat apr 10
4 min erg warm up
stretch checks
3 sled runs (~20m)@75%85%90%
a. squats 5x8,6,4,4,4@225,235,245
a. incline db bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,115,120
b. reverse hypers 5x10,8,6,6,6@20,25,30
b. high cable side pull downs 3x10,8,8,@20
b. db bicep curls 3x10,8,8@27.5,30
b. single leg calf raise off ledge 3x12,10,10@65,70
c. 500 med ball throws
(local gym)
notes:
-i went not too hard on the weights to concentrate on form today
-i think i can increase my volume or intensity of medball throws, they felt very easy today
sun apr 11
baseball practice
team 3 mi jog (28:15)
static stretching
mon apr 12
baseball game
big 20 thru ten reps
upper body resistance band exercises
single leg bw squats
10 stomach vacuums
tues apr 13
forearm and rotator cuff exercises
baseball practice
2 min abs
50 stomach vacuums
notes:
-2 min abs is that circuit that trey hardee does in this thread http://www.charliefrancis.com/community/showthread.php?t=22165&page=7&highlight=sit+ups much harder than it looks 
hahaha copy me much?
…but really, Im glad im not the only one that thinks so
haha, i thought it looked too easy so i wasnt gonna try it but then i saw that u said it was tuff so i said why not? plus u no that holds arent my thing so that made it much tougher too 
wed apr 14
baseball game (2 sb)
2 min erg warm up
a. clean 5x7,5,3,3,3@165,175,185
a. flys 3x10,8,8@25
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@135
b. cable lat pull down (wide grip) 5x10,8,6,6,6@110,120,130
b. overhead tricep ext 3x10,8,8@45
b. bb curl 21 1@30
c. 30 stomach vacuums
c. 6 min abs
d. static stretching
(school’s gym)
notes:
-so the 2 sbs arent actual stolen bases because a passed ball occurred on one and a bunt on the other, but the point is they were all out runs
-i didnt really push the weights again to make sure my form was down, i will start increasing weight again over april break
thurs apr 15
300 reps core
rotator cuff and forearm exercises
baseball practice
fri apr 16
baseball game
4 min erg warm up
a. hi pulls 5x8,6,4,4,4@170,180,190
a. incline db bench 5x10,8,6,6,6@50,50,55
a. high cable rows 5x10,8,6,6,6@120,125,130
b. squat 5x8,6,4,4,4@230,240,250
b. straight arm cable side pull downs 3x10,8,8@60,65
b. db bicep curls 3x10,8,8@30,30
c. med ball throws 5x100
(school’s gym)
notes:
-so i finally figured out how to make my legs do a more piston-like motion in my start, it feels good so hopefully my starts will improve from it
so while this is just on my mind i wanted to get it down on paper… heres my initial plan for fall (its suppose to be some sort of gpp for a l-s during the winter season):
sun - static stretching
mon - speed, lower weights, heavy medball throws
tues - tempo, upper weights, time based core work
wed - speed, lower weights, weighted core work
thurs - tempo, upper weights, time based core work
fri - speed, plyos, lower weights, rep based core work
sat - tempo, depletion exercises, light medball throws
i dont run that fast (6.92 55m) and i generally have a pretty good work capacity so i think i would be able to handle 3 high intensity days a week without any problems
sat apr 17
4 min ellyptical warm up
stretch checks
3 build ups (50%75%90% effort)
5x20m from jump postion
5 vertical jumps
5 broad jumps
depletion push ups 46,15,16
depletion pull ups (neutral grip) 16,8,5
2 min abs
30 stomach vacuums
sun apr 18
baseball practice
team 3 mi jog (31:12)
static stretching
mon apr 19
rotator cuff and forearm exercises
baseball practice
300 reps core
3 curl 21s with milk jug
30 min bp session
notes:
-i dont have any heavy enough weights at my house so i had to go kinda ghetto with the milk jug lol
tues apr 20
baseball game
a. cleans 5x7,5,3,3,3@170,180,190
a. flys 3x10,8,8@25,30,30
a. bentover raise 3x12,10,10@15,20
b. rdl 5x10,8,6,6,6@135,140,145
b. lat pull down 5x10,8,6,6,6@115,120,125
b. overhead tricep ext 3x10,8,8@45,50
c. 6 min abs
d. static stretching
(school’s gym)
notes:
-i havent gotten much running done in my games as of late because im in a bit of a batting slump
-190 for a set of 3 in power cleans is a new pr for me so my leg strength is returning. my squats are still not at the same level they once were but my clean strength is back
-the rdls at 145 felt a little too heavy as i stopped feeling that good stretch in my hammys
wed apr 21
rotator cuff and forearm exercises
baseball practice
300 reps core
hot tub
thurs apr 22
baseball game (2 sb)
2 min erg warm up
a. hi pulls 5x8,6,4,4,4@175,185,190
a. db incline bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,120,125
b. squat 5x8,6,4,4,4@235,245,250
b. high cable straight arm side pull downs 3x10,8,8@60,70
b. db bicep curls 3x10,8,8@30
c. 2 min abs
d. static stretching
(school’s gym)
fri apr 23
baseball game
50 stomach vacuums
notes:
-bday today!