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!
sat apr 24
4 min erg warm up
stretch checks
sled runs (70%,80%90% effort)
plyos 100 contacts
a. clean 5x7,5,3,3,3@175,165,170
a. flys 3x10,8,8@25,27.5
a. bentover raise 3x12,10,10@15,17.5
b. reverse hypers 5x10,8,6,6,6@20,30,35
b. lat pull down (wide grip) 5x10,8,6,6,6@90,100,105
b. overhead tricep ext 3x10,8,8@45,50
c. 5x100 med ball throws
(local gym)
notes:
-i noticed my catch form on cleans has become god awful so i lightened up to improve it
sun apr 25
baseball practice
notes:
-team 3 mi jog was suppose to be today but my coach had to leave practice so we r doing it tomoro, ill run the 3 mi real slow so it can be more of a warm up for a weight session
mon apr 26
baseball practice
3 mi team jog (28:17)
2 min erg warm up
a. hi pulls 5x8,6,4,4,4@155,165,170
a. incline db bench 5x10,8,6,6,6@50,50,55
a. seated high cable rows (wide grip) 5x10,8,6,6,6@115,120,130
b. squat 5x8,6,4,4,4@240,250,255
b. high cable straight arm side pull downs 3x10,8,8@60,65
b. db biceps curl 3x10,8,8@30/25,30
d. 2 min abs
e. 50 stomach vacuums
f. static stretching
notes:
-the weights i use for my high pulls are the weights i plan to use fro cleans in the next clean session, so since i had to drop clean weight to improve form i also dropped high pulls weight and just looked to have a higher pull
tues apr 27
baseball practice
4 min erg warm up
300 reps core
wed apr 28
baseball game
static stretching
notes:
-i was planning on doing some rep based work today, but my game was very cold and i tweaked my left leg in the knee and achilles tendon… i will lift tomorrow, do depletion stuff friday and lift saturday instead of today
thurs apr 29
baseball practice
2 min erg warm up
a. cleans 5x7,5,3,3,3@155,165,170
a. flys 3x10,8,8@25,30
a. bentover raise 3x12,10,10@15,15
b. rdl 5x10,8,6,6,6@135,135,135
b. lat pull down (wide grip) 5x10,8,6,6,6@110,120,125
b. overhead tri ext 3x10,8,8@45,50
c. 6 min abs
c. 50 stomach vacuums
(school’s gym)
notes:
-the cleans felt very easy and i concentrated on form, i will slowly increase weight back up to what i was doing with bad form
-i noticed some excessive heel recovery today when doing some baserunning practice, granted i wasnt sprinting full speed but this habit is getting annoying