05-02-2017

Workout:

Throwing - Throwing Theory and Hucks
Moderate Wind

Dynamic Warm Up
Crossover Patterns
6 x Goose Cones
Cool Down

Reading:

None

05-01-2017

Workout:

4.1
Foam Rolling
4-Way Hip Stretch
Cook Hip Lift
Donkey Kicks
Miniband Psoas Activation
--
Prone Bench Hip Flexor Iso
Bench Glute Lift Iso
Cobra
Alt V-up Iso Hold
Laying Leg Over
--
[All reps as explosive and clean as possible - move fast]
Hang Clean 2x2 (62.5%) - 115
Standing Iso Band Hip Flexion
Ankle Mob

Hang Clean 2x2 (62.5%) - 115
Miniband In/Outs
SLDL

[Plyos]
4 x 10 High Object Touches
4 x 10ea Split Squat Jumps
4 x 5 Depth Jumps (~18" bench)

Back Squat 3x4 (62.5%)
Warm Up: 45x5, 95x5, 135x5, 185x5
Work: 205x3x4

DB Bench Press
1-Arm Med Ball Chest Pass
Iso YTW

Skater Squat
Dynamic Chop/Lift
Hanging Leg Raise
---
Cool Down

Hip Prehab - 15 minutes

Reading:

Not today

04-30-2017

Workout:

Rest day

Reading:

None

Notes:

I went to dinner with my parents, it was good.

04-29-2017

Workout:

Field Work and Conditioning
Full Dynamic
Linear Acceleration
Deceleration
Crossover Steps
Goose Cones x 6 at 1:2
Cool Down

PT and Stretching - 30 min

Reading:

Not today

Notes:

It was very cold and rainy outside.

04-28-2017

Workout:

Throwing - Throwing Theory and Throwing Footwork
Mild Wind

3.2
Foam Rolling
4-Way Hip Stretch
Leg Lowers
Cook Hip Lift
Seated Psoas Activation
Prone Valslide Hip Flexion
Standing Band Hip Flexion
Side Plank w adductor
2x:
Miniband In-Outs
Sumo Holds
Minband Walks
Pop Pop stick
---
Back Squat 5x2
Warm Up: 45x5, 95x5, 135x5, 185x5, 225x5, 275x3, 295x1
Work: 315, 315, 275x3x2

Deadlift
Warm Up: 135x5, 185x5, 225x5, 275x5
Work: 315x1, 345x1, 315x3
---
Plyos
3x5 Depth Jumps
3x10 ea Rhythmic Lunge Jumps
3x5 Approach Jumps
---
Cool Down

Reading:

No

Notes:

I decided to try and squat 315 today.  It went well, felt fast going up.  After I did it the first time I felt good enough that I wanted to try it for a double, but the 2nd rep felt much heavier and I didn't have it.  This is a lifetime best for me in the squat, feels good.

04-27-2017

Workout:

Throwing - Crosswind Shots
Moderate Wind

Recovery Intervals
Full Dynamic
12 x 100 yd Repeats at 75% - 1 min intervals
Low Hips Crossovers
Cool Down

Reading:

No.

Notes:

Still feeling pretty fatigued from Tuesday.  

04-26-2017

Workout:

Throwing - Release Points and Power
Low Wind

Prehab and Stretching - 30 min

Reading:

Nope

Notes:

Short on sleep today, looking to grab a few extra recovery points before hitting the gym again.