Winter Throwing Routine - Week Six

WINTER THROWING ROUTINE WEEK SIX

Jan 5 - 100% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO

Jan 7 - 80% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO

Jan 9 - 100% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO

Winter Conditioning - Week Five

WINTER CONDITIONING WEEK FIVE

Jan 4 - Jump Rope 12 x 45 Sec Intervals (Plyometrics) / Core Circuit #1 (Core/Abs)

Jan 5 - Plyo Workout #2 (Plyometrics) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)

Jan 6 - Off

Jan 7 - Steady State Bike/Jog 25 Min (Aerobic) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)

Jan 8 - Treadmill Workout #8 (Aerobic)

Jan 9 - Treadmill Workout #2 (Aerobic) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)

Jan 10 - Jump Rope 15 x 45 Sec Intervals (Plyometric) / Core Circuit #1 (Core/Abs)

Jan 11 - Off - Travel Back to Pullman

Jan 12 - 6am or 7am Lift at WSU - Be On Time!