Sat. 10/31

Strength
3 x 5 Weighted Pushups (Plate on back)
3 x 5 Weighted Pullups (DB Between legs or ankles) (These are strict pullups, no kipping)

MetCon
4 Rounds:
20 Alternating Lunges w/45 lb plate held overhead (back knee must nearly touch the ground)
20 Box Jumps
20 Situps

Fri. 10/30

Strength
3 x 5 Front Squat

MetCon
Partner Workout:
Dumbell Complex... The first round, each partner will do 6 reps of each exercise. Second round, each partner will do 5 reps...Then each partner will do rounds of 4, 3, 2, and 1. This is to be done for speed, but as always, with a focus on form. In case you need a reminder, here is the list of exercises, they are to be done in this order.

Swings
Snatch Left
Snatch Right
Cleans
Thrusters (Deep Squat to Press)
Pushups
High Pulls
Burpees

I recommend doing a few of each during your warmup for a quick refresher.

Post: Individual Squat Weight and Team Metcon Time

Wed. 10/29

Day off

Wed. 10/28

I've gotten a couple messages from guys saying they need a few more days rest before they get going again with the strength program.  My suggestion is to take a few days rest if you need it, but if you are ready to get going again, let's jump back into it.  Consider the rest of this week optional if you need the rest, but next week be ready to do work.


Strength
3 x 5 Deadlift
3 x 8 Good Mornings


MetCon
100 Pushups
-Every time you touch the ground, run a 30 yd sprint and resume pushups until you complete 100.
-For example...50 in a row, touch the ground, sprint, 20, touch the ground, sprint, 20, touch the ground, sprint, 10, done.


Post Deadlift weight and MetCon time

Tue. 10/27

Strength
3 x 5 Back Squat

MetCon
4 Rounds:
10 Overhead Squats
10 KB Swings
10 Pullups

Post-Workout
STRETCH AND/OR FOAM ROLL

Post: Squat Weight and MetCon Time

Day Off

1 more day til game 4 of the fall world series...

Until then, this is a pretty funny video made by a very respected powerlifting coach.  His name is Mark Rippetoe, I think I put a post up a while back with a bunch of his quotes on there...hilarious

Video

Wednesday 10/21

Strength
2 x 20 Back Squat
- Rest 3 min between sets
- Make sure you're getting to depth each squat
- YOU decide on the weight

Metcon
4 Rounds:
10 Pullups
10 Knees 2 Elbows
- Try and stay on the bar as long as possible without coming to the ground

Tuesday 10/20

Strength
3 x 6 (each leg) Explosive Step Ups
-2 min rest between sets

MetCon
3 Rounds of 15 each:
Hang Cleans (115 lb)
Inverted Row
- Scale hang clean weight as needed
- Just an suggestion... set up the inverted row on the opposite side of your platform near the mirrors.

Monday 10/19

Day off because of Fall World Series.  Back at it tomorrow...

Sat 10/17

Optional workout...

MetCon
21-15-9
Pullups
Overhead Squats

Thursday 10/15

Be sure to get a good warmup in beforehand.  Each sprint should be max effort...

Running:
Repeat this set 4 times...
50 m
Rest 1 min
100 m
Rest 1 min
200 m
Rest 2 min

Tuesday 10/13

Strength

2 x 3 Front Squat

2 x 3 Back Squat

- 2 min rest b/w sets

MetCon

3 x 12 DB Walking Lunge (6 each leg)

3 x 6 Good Morning

3 x 10 Clapping Pushups

3x Max Front Plank

- Nothing is timed

Monday 10/12

Position guys: Here is your workout schedule for the week...
Mon - On
Tues - On
Wed - Off
Thurs - On
Fri - Off
Sat - On
Sun - Off
Looks like we'll just have to make slight changes for the last couple weeks of the fall season, but I'll keep you posted.


Just a reminder... try and workout a few hours before practice.  Don't workout before practice if you're only going to have a short time to recover before practice starts.


Strength
3 x 5 Hang Clean
- Weight can not touch the ground mid set
- Go a little lighter than your 5 rep max and work on explosiveness


MetCon
15-12-9
KB/DB swings (45 lbs)
Burpee Pullups

Thursday 10/8

Strength

None

MetCon

5 rounds of:

4 sets of the following... 5 pullups, 10 pushups, 15 squats

Each round has an alloted 4 minutes of work. The faster you finish, the longer you are allowed to rest.

Example #1: Zack finishes 4 sets of (5 pullups, 10 pushups, 15 squats) in 2:45. He has 1:15 rest before he starts the next round.

Example #2: David finishes 4 sets of (5 pullups, 10 pushups, 15 squats) in 3:45. He has :15 rest before he starts the next round. Good luck finishing the next round in 4 minutes David...

If any round exceeds 4 minutes, add 10 burpees to the end of the WOD.

Jumping pullups are allowed but DO NOT JUMP FROM BOXES.

Wednesday 10/7

Rest Day

Giving the position guys an extra day off today. Pitchers, if you feel the need to get another workout in, go back and pick a workout that you want another shot at.

Everybody's been working their balls off and I know some guys are pretty beat up so that's why I'm giving you this day off. I highly recommend taking care of any injuries or soreness that you have. Again, the foam roll should be your best friend...

Have a good day off. Get ready to get back after it tomorrow.

Monday 10/5

Strength

3 x 6 (each leg) Explosive Step Ups

- Rest 1 min between sets

- Watch the video... don't have to go bare foot... each jump is MAX EFFORT

MetCon

3 x 8 1 arm/1 leg RDL

-then-

Alternate Tabata Squats and Pushups

- 2o sec work followed by 10 sec rest, 8 sets of each exercise

Sunday Rest Day

On days that we have a lift and practice... if you plan on lifting before, try and make it at least 3 hours before practice. You need to give your body plenty of time to rest after a workout before you step on to the field. Otherwise, you put your body under a lot of stress in a shorter amount of time which can really wear on you.

We need to do a better job taking care of our bodies. I talked during our first meeting about knowing the difference between soreness and injury. If you feel like it's more than just soreness, let me know and we'll address it. Guys that already know they have injuries, you should be icing several times during the day, not just after lifting or practice. A lot of your recovery falls on your shoulders.

Foam rolling and stretching are huge to your guys physical health. Make sure you are doing these things daily away from the field. If you don't have a foam roller, either use one we have out at the field, or hop in the training room and use one of theirs. Might not be a bad idea to pick one up for yourself.

Rest Day (10/2/09)

See you guys out at practice. I will leave yesterday's workout up all day for pitchers who have yet to do it.

Results from 9/30 (Side2Side/SDHP and Pullups)

MetCon

Felix 2:40

Frasier 2:41

Grimshaw 3:22

Robusto 3:27

Francke 3:32

Woodruff 3:38

Hall 3:40

Calbick 3:47

Knowlton 3:48

Clendenning 4:02

Pullups

Jackson 108

Robusto 87

Lawson 76

Haaf 68

Clements 64

Heckerl 61

Keiser 60

Felix 58

Pappas 56

Grimshaw 54

Thursday 10/1

Strength

None

MetCon

3 Rounds:

15 DB Hang Cleans

15 DB Push Press

15 Pushups

- Use same DB's for cleans and presses

- Choose DB weight between 30-45 lbs