03-07-2017

Workout:

Handler Defense
Dynamic Warm Up
Starting in low hips athletic stance -
(Trapside Flick)
Lane Position:
1 - Hip Shift to Drop Step Turn Outside (Right Foot Initiates)
2 - Hip Shift to Drop Step Turn Inside (Left Foot Initiates)
3 - Hip Shift to Crossover Turn Outside (Left Foot Initiates)
4 - Hip Shift to Crossover Turn Inside (Right Foot Initiates)
1 through 4 but Upline and back
Pressure Position: 1-4
Pressure Position upline and back: 1-4
Cool Down

No video because it was too dark outside, sorry walden.

Throwing - Flick Wrist Mechanics, Invert, Roll Curve, Max snap
Wind: 3 mph, Temp: 45 F

Field Strong
Warm Up
Foam Roll
4-Way Hip
Glute Bridges
Planks
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2x:
Seated Arm Turnover Drill
Scap Push Ups
Half Kneeling Arm Turnover Drill
Full Push Ups
Staggered Stance Arm Turnover Drill

2x:
Wall Drill (2 step)
Static Deadbugs
Wall Drill (4 step)
4-way Deadbugs

Barbell Deadlift 1x5:
Warm Up: 135x5, 185x3, 225x3, 275x2, 315x1
Work: 1 x 5 x 335

Power Clean:
Warm Up: Barbell (45)
Work: 95x3, 60 kg x 3, 80 kg x 3

Conditioning - 5 rounds of:
1 min max cals on rower
1 min max reps sandbag power clean (~50 lbs)

This was about 20 cals per min, about 20 reps per min
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Cool Down

Reading:

I did not read.  :(

Notes:

Felt good