June 13-19

June 13 - Lifting

June 14 - Conditioning and Throw

June 15 - Throw (100 throws, med/short)

June 16 - Lifting

June 17 - rest

June 18 - Summer League

June 19 - Stairs/Sprints

6/13 Lifting

Dynamic warmup

Cables

• Squat Row
• Squat X-Pull (like this, but squat first and explode up with the x-pull)
• Lunge w/ Punch

1. Power Clean and Jerk 3x5 @ 115 lbs

2A. One Leg'd Squats 8

2B. Bar Pullups 30 sec (lay on back under bar and pull chest up to bar)

do 3 sets

*3-5 are done in 3 sets; reps varying*

3A. Dumbbell Bench

3B. Reverse-Grip Lat Pull Down

4A. Dips

4B. Dumbbell Tricep Extensions

5A. Dumbbell Front Arm Raise

5B. Hanging Knee Ups

Core Workout: 3 circuits of...

1. Oblique Extensions (25 each side)

*Use one of those back extension things for this, except position sidewise and do oblique "crunches"

2. Plank Leg Raises (10 each leg)

*Get in forward plank position. Keep one foot/toe on the ground and lift the other leg about 1 ft off the ground, keeping the leg straight.

3. Vertical-Leg Situps w/ Plate (25)

*Put your feet together and point your legs vertically in the air. Hold a plate (25,35,45 lbs) above you with arms locked and do a crunch, reaching for your toes.

6/14 Conditioning

Dynamic warmup

Crossfit: 3x {10 pullups, 10 burpees, 400m run} for time

Throw for 40 min while tired

6/16 Lifting

Same as 6/3 except...

• Cable work (squat rows, x-pulls, push-pulls)
• 1A. Jump Squats 3x5 @ 95 lbs
• Increased weight on Bench Press

6/19 Stairs/Sprints

Dynamic warmup

Sprint form: 30 yds- 2x jump backs, 2x mountain climber, 2x 2-hops

3x Stair Circuit {One foot every, One foot every other, 2-foot hops every other, 1-foot hops every, 2 up 1 down (hard to explain) }

*Worked on explosiveness and Triple Extension

Basketball shuffles 2x8 (5 yds)

3x {50 situps, 10 rim jumps}