Offseason Week 1: Day 3

January 11, 2017

Shoulder Development, Cleans, Low volume run - high intensity throw routine.

 

Warm Up: 10 minutes on stationary Bike

Super Set 1
Bar Squat: 3 sets of 10
Military Press: 3 sets of 10
Abdominal: Front Frog: 3 sets of 10 (each leg)
Hip Rotation: All 4's: Front & Reverse (each leg)

Super Set 2
Hang Clean: 3 Sets of 10 
Abdominal: 25lb. 3 set of 10 up / 10 side
Hip Rotation: Kick backs, straight leg raise - 3 sets of 10
Front / Side DB Raise: 3 sets of 10 x 10 

Super Set 3
Shrug: 3 sets of 15
Single Leg Hip Push: 3 set of 10
DB Shoulder Press: 3 set of 10
Abdominal: Seated cruch (10lb in foot)

Super Set 4
Butterfly Raise: 3 sets of 10
Box Jump: 2 sets of 8

Cardio: Sprint Phase
.5 miles
Speed: 10, 10.3, 10.6, 11, 11.3, 11.6, 12, 12.3, 12.6, 13

Throws:
QORE Warm Up

2 throws, each route, each side = 40 total throws.
Quick Game: Hitch (0), Out (1), Slant (2), Whip
Downfield - Rhythm: Comeback (5), Dig (6), Glance (8), Corner (7)
OTR (on the run): Drive, Corner

Total Workout: 2hrs : 00min