• Off-Season Winter Workout (Position)

    Monday:
     
    1. Bench Press - 4 Sets of 6-10
    2. Shoulder Combo -  2 Sets of 10 each
    3. Squat - 4 Sets of 6-10 / 1 Light Set of 10
    4. Glut-Ham-Raise - 4 Sets of 10-12
    5. Step-up - 3 Sets of 10 each leg
    6. Pullover - 3 Sets of 8-10
    7. Lying Tricep Extension - 3 Sets of 10
    8. Wrist-Curls (Heavy) - 2 Sets of 10
    9. Rice-Bucket - 2 Sets of 20
    10. Shadow Swing - 2 Sets of 10
     
    Tuesday:
     
    1. Hang Clean - 4 Sets of 5
    2. Dumbbell Push Press (*) - 4 Sets of 5
    3. Clean Pull - 3 Sets of 5
    4. Pull-Up - 2 Sets of as many possible
    5. Rotator Cuff - 2 Sets of 20
    6. DUmbbell Zottman Curl - 3 Sets of 8-12
    7. Weighted Bat Routine - 2 Sets of 10
    8. Grip Exercises (Pinch Grip Plates) - 2 Sets of 20 Seconds
    9. Shadow Swing - 2 Sets of 10
    10. ABS
     
    Thursday:
     
    1. Dumbbell Power Jerk (*) - 4 Sets of 5
    2. Jump Squat - 4 Sets of 8
    3. Walking Lunge - 3 Sets of 8 each leg
    4. Dumbbell Bench Press - 4 Sets of 8-10
    5. Good Morning - 3 Sets of 10
    6. Shoulder Combo - 2 Sets of 20
    7. Wrist Curls - 2 Sets of 15-20
    8. Rice Bucket - 2 Sets of 20
    9. Shadow Swing (Light) - 2 Sets of 10
     
    Friday:
     
    1. Power Clean - 4 Sets of 5
    2. High Pull - 3 Sets of 5
    3. Pull-Up - 2 Sets of as many possible
    4. DUmbbell Zottman Curl - 3 Sets of 8-12
    5. Rotator Cuff - 2 Sets of 20
    6. Weight Bat Routine - 2 Sets of 10
    7. Wrist-Roller - 2 Sets of 20
    8. Grip Exercises (Pinch Grip Plates) - 2 Sets of 20 seconds
    9. Shadow Swing - 2 Sets of 10
    10. ABS
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