Warmup (Jog, hip mobility drills, sprint drills, buildups)
Ladders: 3 x (10yds, 20yds, 30yds), 3min rest
MT (Bomb): 5 x
MJ (Rudiment Series B): 2 x 30yds
Hang Clean: 6 x 3, 135lbs
Incline DB Press: 45s x 5, 55s x 5, 65s x 5
Lateral DB Squat(Static-Dynamic 3sec): 40 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5
Jump Squat: 8 x, 40lb DBs
Toe Risers(Negative Only): 3 x 10
Standing Russian Twist: 3 x 10
Solid workout today. I did feel a little tight in the warmups even after getting massage yesterday. I’m getting better at doing the hang cleans, and starting to throw the Med Ball farther.