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