11-29-2016

Workout:

Week 4: Day 1 (1.5 hrs)
Warm Up:
Foam Roll
4-Way Hip
Hip Lifts
Mini band psoas activation
Kneeling t-spine rotation
Side Plank
Front Plank
Ankle Mobility
SLDL
2x:
Toe Touch Squat
PVC Hip Hinge
Eccentric Push Up
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High Object Jumps 2x10
Rhythmic Lunge Jumps 2x10ea
Depth Jumps 2x5
Jump Squats with Barbell 2x6 (65)
Romanian Deadlift 3x3 at 85%:
Warm Up: 135 x 5, 185 x 3, 225 x 3
Work: 255 x 3 x 3
Back Squat 3x3 at 85%:
Warm Up: 45 x 8, 115 x 3, 155 x 3, 205 x 3, 245 x 1
Work: 255 x 3 x 3
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Cool Down:
Pivoting Practice
Hip Stretches
Voodoo band

Throwing (0.5 hrs) - Ivert Flick Huck Wrist Mechanics, Backhand Pull Wrist Mechanics

Reading:

I did not read today.

Notes:

Fun fact: Blue mini-bands last approximately 3 years for me before they wear out and snap.  I have snapped 3 in the last couple weeks.