WOD
7-6-5-4-3-2-1 of:
Deadlift @ 150% of Bodyweight
Clean @ 75% of Bodyweight
Bench Press @ Bodyweight (Either barbell or DB equivalent)
- Scale weight as needed. Really focus on form on the deadlift. Don't do a weight if you are going to do reps with poor form
- Both hang cleans and power cleans are acceptable
- Cycle through exercises as you complete a set of each. Ex. 7 deadlifts, 7 cleans, 7 bench press, 6 deadlifts, 6 cleans, 6 bench...
Post: WOD Time (if you scale at all, place a (*) next to your time)
Monday, November 30, 2009
Sunday, November 29, 2009
Monday 11/30
Welcome back fellas. We'll be running timed 40's on Thursday or Friday, I'll let you know tomorrow. Also, agility drills will be added this week. We will either meet one night to go over them or I will take video and post them so you guys can know what to do when I post these drills.
Strength
Hang Cleans
3 x 4
- Not a 4 rep max. Use a moderate weight and focus on moving the bar explosively
Front Squat
3 x 4
- Again, not a 4 rep max, moderate weight and focus on speed UP out of the bottom of the squat
WOD
10 Pullups followed by 30 secs rest
- Complete as many rounds as possible without breaking any set of the pullups
- If you are unable to complete 5 Rounds, break up as many sets as needed to reach 50 pullups (jumping is allowed after you break a set)
3 x 10 Stability Ball Hamstring Curls
...Superset the next 3 exercises...
3 x 10 Weighted Back Extensions
3 x 10 GHD Situps
3 x 30 Russian twists w/25 lb plate (15 each side)
Running
(8) 50 yd Full Recovery Sprints
- Don't start a sprint if you are at all fatigued from the previous
Post: Number of pullup rounds competed before breaking a set
Strength
Hang Cleans
3 x 4
- Not a 4 rep max. Use a moderate weight and focus on moving the bar explosively
Front Squat
3 x 4
- Again, not a 4 rep max, moderate weight and focus on speed UP out of the bottom of the squat
WOD
10 Pullups followed by 30 secs rest
- Complete as many rounds as possible without breaking any set of the pullups
- If you are unable to complete 5 Rounds, break up as many sets as needed to reach 50 pullups (jumping is allowed after you break a set)
3 x 10 Stability Ball Hamstring Curls
...Superset the next 3 exercises...
3 x 10 Weighted Back Extensions
3 x 10 GHD Situps
3 x 30 Russian twists w/25 lb plate (15 each side)
Running
(8) 50 yd Full Recovery Sprints
- Don't start a sprint if you are at all fatigued from the previous
Post: Number of pullup rounds competed before breaking a set
Saturday, November 28, 2009
Saturday 11/28
Make sure you get some work in today. I'm not going to post a specific workout because I know some guys don't have access to a gym or all the equipment needed. Be ready to hit it hard when you get back in town. Get ready to buckle down every day to make sure you're getting your baseball work in and taking care of school. Your goal should be to not miss a workout, hitting session, etc. for any reason and the way you do this is by managing your time. See you fellas soon.
Tuesday, November 24, 2009
Wednesday 11/25
No strength or WOD work today or tomorrow. Do the running that follows along with any additional work you want either Wednesday or Thursday. Friday we will be back on a normal schedule. Get out and do this running...
Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery. Don't do a rep if you are at all fatigued from the one preceding it.
Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery. Don't do a rep if you are at all fatigued from the one preceding it.
Monday, November 23, 2009
Tuesday 11/24
Couple things... I will continue posting workouts through the Thanksgiving break. If you have access to the equipment required to do these workouts, do the prescribed workout. If not, you guys are on your own for a few days, but be sure and get some work in during the break. If any running is posted, you should be able to do it no matter where you are, so get this done.
We are moving into a new phase of the program, a more power specific phase. We will be incorporating more explosive movements, if you have any questions be sure to ask me and I can come help you with these movements. Also, as soon as you get back we will add agility workouts to the program so be ready for that when you get back.
Strength
Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1RM
- Do 10 (5 each leg) Explosive step ups upon completion of a set. Rest 2 min after step ups.
- These are 3 different sets of 5. 1 RM = 1 Rep Max, get used to this terminology. There is a chart in the weight room that gives percentages of 1 Rep Max which makes this process pretty easy. If not, you guys are smart and can figure these weight out. Base 1RM off of your last max effort lift.
WOD
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally. Really load up between reps and explode of the plant leg)
Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.
3 Rounds of as many clapping pushups as you can do. After each round, hold a front plank for 1 min, then go on to the next round of pushups.
We are moving into a new phase of the program, a more power specific phase. We will be incorporating more explosive movements, if you have any questions be sure to ask me and I can come help you with these movements. Also, as soon as you get back we will add agility workouts to the program so be ready for that when you get back.
Strength
Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1RM
- Do 10 (5 each leg) Explosive step ups upon completion of a set. Rest 2 min after step ups.
- These are 3 different sets of 5. 1 RM = 1 Rep Max, get used to this terminology. There is a chart in the weight room that gives percentages of 1 Rep Max which makes this process pretty easy. If not, you guys are smart and can figure these weight out. Base 1RM off of your last max effort lift.
WOD
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally. Really load up between reps and explode of the plant leg)
Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.
3 Rounds of as many clapping pushups as you can do. After each round, hold a front plank for 1 min, then go on to the next round of pushups.
Monday 11/23
Strength
Hang Cleans
3 x 6
- 10 Alternating lunge jumps immediately following the set (5 each leg)
- Jump as high as possible each jump
- Rest 2 min after jumps
WOD
10 Rounds:
4 Pullups
4 Knees-2-Elbows
-Try and stay on the bar as long as possible
Running
(10) 100 yd sprints
-Start each sprint at the top of the minute
-Ex: If you finish a sprint in :15, you have :45 before starting the next
Post: WOD Time
Hang Cleans
3 x 6
- 10 Alternating lunge jumps immediately following the set (5 each leg)
- Jump as high as possible each jump
- Rest 2 min after jumps
WOD
10 Rounds:
4 Pullups
4 Knees-2-Elbows
-Try and stay on the bar as long as possible
Running
(10) 100 yd sprints
-Start each sprint at the top of the minute
-Ex: If you finish a sprint in :15, you have :45 before starting the next
Post: WOD Time
Saturday, November 21, 2009
Saturday 11/21
Strength
2 x 5 Hang Clean (Use a lighter weight (80% of 5 rep max) that provides resistance and focus on bar speed)
2 x 5 Front Squat (Again, a weight that would be about 80% of your 5 rep max and focus on form)
WOD
Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint
2 x 5 Hang Clean (Use a lighter weight (80% of 5 rep max) that provides resistance and focus on bar speed)
2 x 5 Front Squat (Again, a weight that would be about 80% of your 5 rep max and focus on form)
WOD
Partner Workout: DB Complex
Swings
Snatch Left
Snatch Right
Cleans
Thrusters
Pushups
High Pulls
Burpees
Partner 1 does 6 reps of each exercise...
Partner 2 does 6 reps of each exercise...
Partner 1 does 5 reps of each...
Partner 2 does 5 reps of each...
Partner 1 does 4 reps of each...
Partner 2 does 4 reps of each...
...
...
Partner 1 does 1 rep of each...
Partner 2 does 1 rep of each...
- If for some reason you don't have a partner... Rest as long as it took you to complete the previous round before you start the next
Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint
