June 27 - July 3

June 27 - rest

June 28 - rest

June 29 - Agility

June 30 - Lifting

July 1 - Stairs and Throw

July 2 - Summer League - lost to Mark's team 12-15 :(

July 3 - rest

6/29 Agility

1. Dynamic warmup
2. Sprint form: 30 yds - 2x jumps backs, 2x mountain climbers, 2x hollywoods, 2x A-skips
3. T-drill x3
4. Agility Circuit x2
5. 4x 100%-0%-100%
*We did something close to this in practice; it works on speed changes. Accelerate up to full speed in 15 yds, keep sprinting 10 yds more, come to a stop within 5 yds, and immediately sprint back to full speed for 10 yds. Obviously, you want to set up cones for this.

6. 10 lateral cone jumps, 10 bounds, 2x carioca (10 yds)

6/30 Lifting

1A. Back Squat 3x5 @ 135 lbs, 155 lbs, 165 lbs
1B. Bench Press 3x10 @ 135 lbs, 145 lbs, 155 lbs

2A. BOSU lateral jumps
2B. Calf raises 10 @ 135 lbs (barbell on back)
do 3 sets

3A. Wide-Grip Lat Pulls
3B. Seated Row

4A. Seated Dumbell Press
4B. Dumbell Curls

5A. Dumbell Shrug
5B. Tricep Pressdown

Core Workout: 3 circuts of...
1. Medicine Ball Twists (60)
2. Fire hidrants (10 each leg)
3. Plank (60 sec)
4. Glute-hamstring raises (10)

Plyometrics:

1. Sitting Box Jumps 2x5

*Straddle a box (or bench), sitting down on it. Explode up and onto the box.

2. Box Lateral Shuffle 2 sets

7/1 Stairs

1. Dynamic warmup

2. Sprint form: 30 yds - 2x jumps backs, 2x mountain climber, 2x base steal

3. 10x 10 yd sprint (adequate rest in between, not conditioning i.e. 100% each time)

4. 4x 10 yd carioca

5. Stair Circuit x3

6. Jump rope 3 min

Threw with Hirchmanzadeh for 45 min