CSM Baseball Post-Season Workout 5/9 & 5/11
WOD: Perform the following exercises for 10s each for 6 rounds in circuit (20s Rest):
1. Rack Pull: 1 Rep for 4-5 Sets (Max Effort)-Mon; Box Squats: 2 Reps for 6 Sets (Speed-50% Max)-Wed *Stand on Plates
2. Lateral Hop *Alternate Power * Speed
3. BB Fat Man Rows (Reverse Grip) *3-4 Sets Each
4. DB Floor Press: 3 Reps for 3-4 Sets (Max Effort)-Mon; DB Floor Press: 2 Reps for 6 Sets (Speed-50% Max)-Wed
5. KB One Arm Swings *3 Sets Each Side
6. MB Kneeling Trunk Rotation *15 Each Side and switch –do throughout round
7. Sprinter’s Step Up with Knee Drive
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
Become a Fan of Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching on Facebook and SF Bay Area Fit Body Boot Camp on Facebook
Please write me a review on YELP for Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching or SF Bay Area Fit Body Boot Camp
