Tuesday 12/8

Thursday at 10 am position players will run 40s, pitchers will run starting around 10:30.  I want you guys to have fresh legs for this so tomorrow is an optional day and Wednesday is still off.  Today was a pretty rough one so I understand if you want to take it off.  If you do decide to workout tomorrow, take it easy on the legs, I'd recommend a core day.

If anyone has a problem with running at the assigned times, let me know and we can figure out a time that will work for you.  That's all I have for now...

Monday 12/7

Strength
3 x 4 Hang Clean
...then
3 x 3 Deadlift
Set 1: 3 x 70% 1 RM
Set 2: 3 x 80% 1 RM
Set 3: 3 x 90% 1 RM

WOD

Three rounds for max reps of:
30 seconds – Thrusters (Barbell or DB, you choose the weight here)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135 lb, no higher)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

- Try and match your reps for each exercise all 3 rounds

Post: Hang Clean 4 Rep Max

Saturday 11/5

WOD
3 Sets of Overhead Single Arm Lunges (Alternating)

8 Each Arm Holding Single DB Overhead

Then...

6 Rounds:

10 Thrusters (65-95 lbs) (Make sure you reach full depth in the squat of the thruster)

10 Pullups

- 1 min rest between sets
- Compete each round against your partner(s)
- First group in the weight room, please post the workout

Friday 12/4

Strength
3 x 4 Back Squat
- Immediately after the set, do 8 alternating lunge jumps (4 each leg) as high as you can get

WOD

3 x 12 DB Walking Lunge (6 each leg and heavy db's)

3 x 6 Good Morning

3 x 10 Clapping Pushups

3x Max Front Plank

- Also add any additional forearm or core work of your choice

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

WOD

part A:

5 rounds:

7 Knees 2 Elbows

10 Pushups

rest exactly 3 min

part B:

3 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest exactly 3 min

part C:

5 rounds:

10 pullups

10 Goblet Squat - 60 lbs

Deadlift Max's

Day off tomorrow. I HIGHLY recommend you guys foam roll and ice your lower backs tomorrow if they are sore.  As a matter of fact, consider tomorrow a personal day where you take time to stretch, foam roll, ice any tender areas to aid the healing process.


Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	295	315	20
Bay	235
Bentz	355	400	45
Binder	385	385	0
Bogese	280	335	55
Burden	325
Calbick	375
Clements	315
Donnan	300	335	35
Early	205
Felix	385	375	10
Fink	315	335	20
Foster	285	325	40
Francke	225	315	90
Frasier	425	405	20
Grimshaw	335	315	20
Haaf	335	365	30
Hall	315	355	40
Heckerl	365	385	20
Hunter	395
Jackson	285	315	30
Jones	405	405	0
Keiser	315
Klimesh	340	365	25
Knowlton	365	390	25
Lawson	305	315	10
Lucero	285	405	120
Murphy	335	380	45
Paillet	295	315	20
Panozzo	345	365	20
Pappas	400	407.5	7.5
Robertson	405
Robusto	385	415	30
Rockafellow	325	385	60
Ryan	275	305	30
Schroller	325
Solomon	365	365	0
Spriggs	235	285	50
Stanton	235	285	50
Walden	285	305	20
Warren	285	305	20
Webb	235	265	30
Woodruff	235	265	30

Squat Max's

Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...
 

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	285	285	0
Bay	265
Bentz	295	295	0
Binder	305	335	30
Bogese	275	315	40
Burden	275
Calbick	295
Clements		275
Donnan	235	285	50
Early	205
Felix	315	335	20
Fink	265
Foster	285	285	0
Francke	255	255	0
Frasier	385	355	30
Grimshaw	265	305	40
Haaf	335	300	35
Hall	290	295	5
Heckerl	335	300	35
Hunter	350	365	15
Jackson	255	275	20
Jones	400	405	5
Keiser	355
Klimesh	275	300	25
Knowlton	365	335	30
Lawson	285	265	20
Lucero	315	315	0
Murphy	315	365	50
Paillet	275	295	20
Panozzo	285	315	30
Pappas	325	355	30
Robertson	315	275	40
Robusto	305
Rockafellow	315	315	0
Ryan		305
Schroller	275	225	50
Solomon	315	305	10
Spriggs	275	275	0
Stanton	235	235	0
Walden	385
Warren	285	285	0
Webb	275
Woodruff	245	255	10