July 4-10

I went to the Prairie Fire "huck and run" optional throwing practice on the Nelson-Atkins front lawn. I got some good advice and threw a ton of hucks, working on touch and distance.


July 4 - rest July 5 - Conditioning and Throw
July 6 - PF "Huck and Run"
July 7 - Lifting
July 8 - rest
July 9 - Summer League
July 10 - Lifting


7/5 Conditioning
1. Dynamic warmup
2. 2x 40 yd sprint (4.95 sec....kind of dissapointed but I'll shave off more time come fall)
3. Crossfit: 200m run + 20 pullups + 200m + 30 pushups + 200m + 40 situps + 200m + 50 squats + 200m + 50 squats + 200m + 40 situps + 200m + 30 pushups + 200 m + 20 pullups + 200m
(finished in 15:13)


7/7 Lifting
Warmup (eliptical, jog, jump rope, inchworms, speed squats)
0. Cable Work - squat rows, x-pulls, push-pulls


1A. Step Ups 5 each leg @ 115 lbs
1B. Pullups max
do 3 sets


2A. Split Squats 5 each leg @ 105 lbs
2B. Military Press 6 @ 115 lbs
do 3 sets


3A. DB Incline Bench
3B. One-Leg Calf Raises
3C. DB Upright Row


4A. DB Shoulder Side Raise
4B. Lawn Mower


Core Workout: 3 sets of...
1. ABCs (20)
2. Leg "Kick Backs" (10 each leg)
3. Side Plank (60 sec each side)
4. Superman Raises (16)