Friday June 24

shuttles

throwing

Thursday June 23

Running and throwing at cathedral

gym workout

squat

deadlift

presses

bench

lunges

leg curls

leg extensions

arnold press

Tuesday June 21

rock climbing @ solid rock

June 19, 2011

extremely sore from the gym workout

2 warmup laps, stretch

2 miles, 7 minutes pace

cooldown, stretch

June 18, 2011

Good gym workout

lower

3x8 squats, 85lb, 95lb, 115lb

3x8 deadlifts, 115lb

3x10 leg extension (135lb?)

3x10 leg curl (150lb?)

3x10 standing calf raises (95lb)

core

2x30 ball crunches

2x20 bicyles

2x10 leg raises

30 min of basketball shooting

June 17, 2011

took 2 days off due to laziness, then came back strong at the westview track

• 2 lap warmup, stretching
• hard 800, 3 stadiums after each 400
• 3x100m strides: start around 50% tempo and work to accelerate to 100%, focusing on leg speed and length of strides
• forehand/backhand hucks on the 30 and 40 yard line through the field goal uprights
• forehand/backhand throws into a soccer net, work on accuracy of release and speed
• 2xone legged stadiums
• shuttles, 5, 10, 15, 20, 25, 30x2 yards, one rep

Tue June 14

3 lap warmup

SNERTZ Warmup and stretching

10 reps of various cutting drills while hucking 40 yards away into the uprights at the end

Mon June 13

@24 hr fitness

bench press

dips

shoulder press

calf raises

leg extension

hamstrings

swimming laps

Sun June 12

Pushing your body back into ultimate conditioning can be tough. kept it simple with very few of the SNERTZ exercises.

3 laps around the track

SNERTZ warmup

stretching

4x15 jump 40yd sprint

4x15 tuck jump 40yd sprint

2x20yd lunges w/ twist

throwing into a net