Felix 2:37
Knowlton 2:48
Grimshaw 2:53
Frasier 2:55
Jackson 2:59
Donnan 3:00
Calbick 3:02
Robusto 3:04
Bentz 3:06
Tuesday, September 29, 2009
Wednesday 9/30
Strength
3 Rounds:
Max Pullups
- Rest 2 min between sets
- Kipping is allowed, Jumping is NOT
MetCon
5 Rounds:
20 Side-2-Side Jumps
10 Sumo Deadlift High Pulls (95 lbs)
- 10 side-2-side jumps each leg
Monday, September 28, 2009
Tuesday 9/29
Rest Day
New schedule for position players looks like this...
Monday - On
Tuesday - Off
Wednesday - On
Thursday - On
Friday - Off
Saturday - On
Sunday - Off
This schedule will continue for the next 4 weeks we are in our fall season.
I want Tuesdays to be a day of complete rest. Maybe some stretching or foam rolling, but do not pick up a weight or do anything strenuous. Your bodies need this full day off to recover.
Keep me informed on how you guys' bodies are feeling. If you are really starting to feel run down, let me know and we will talk.
Pitchers - I just posted your running schedule. Day 1 is the first day you run after your previous start. Day 2 is the in between day, and Day 3 is the day closest to your next start. The workouts are progressively more explosive leading up to your start/day you pitch. Let me know if you have any questions...
Saturday, September 26, 2009
Friday Results
Robusto 4:15
Jackson 4:43
Walden 4:57
Felix 5:15
Paillet 5:31
Hall 5:41
Francke 5:42
Grimshaw 5:50
Clements 6:09
Lawson 6:14
Friday, September 25, 2009
Saturday 9/26
Strength
3 x 3 Hang Clean
- Bar can not touch the floor in the middle of a set
MetCon
3 Rounds:
Body weight back squat
- As many reps as possible in 30 seconds, rest 1 minute
- Load the bar with your body weight, ex. I would do my squat with 195 on the bar because currently that is what I am weighing.
- I would rather you get 7 legit squats in one round than 15 half ass squats
- Post total reps
- If possible, rest at least 30 min - 1 hr between this and today's running
Running
2 Rounds:
(10) 30 yd sprints at 80-90%
- As soon as you cross the 30 yd mark, get back on the line and sprint back
- Rest 2 min between sets
- To be done with cleats on grass
Max Day Results
Deadlift:
Frasier 425
Jones 405
Pappas 400
Hunter 395
Robusto 385
Felix 385
Walden 385
Binder 385
Calbick 375
Squat:
Jones 400
Frasier 385
Walden 385
Knowlton 365
Keiser 355
Hunter 350
Heckerl 335
Haaf 335
Pappas 335
Felix 315
Murphy 315
