1. ME Squat RE Hang Clean DE Incline Press 12-27-19 SOFTBALL WORKOUT
1x5 Warmup
Max Effort
X 6(72.5%)
X 4(82.5%)
X 4+ (90%) (w/ good form)
X 4+ (92.5)
RE Hang Clean
1x5 WARM-UP
3 X 8 (70 %)
NORDIC HAMSTRING RAISES 3 X 8
DE Incline Press
1x5 Warmup
Dynamic Effort ( fast/powerful as you can move the bar from A to B)
3 X 10 (50%)
Push Ups 3 x 10
Lateral Raise 3 x 12 (2.5/5 lb plates)
HEAVY ROPES 7 X 60 SECONDS (60 SECOND BREAK)
4 X 30 SECOND TRX BAND MOUNTAIN CLIMBER
2 X 30 SECOND SCISSORS
2 X 30 SECOND IN AND OUTS
2 X 30 SECOND HEEL TOUCHES
CONDITIONING ’S UNDER 18 SECONDS

2. CLEAN COMPLEX 4 X 4 ME Bench Press DE Deadlift 12-28-19
SOFTBALL WORKOUT
ME Bench Press
1x5 Warmup
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
Inverted Row 3 x 12
Front Raise 3 x 12 ( 10 lb plates)
CLEAN COMPLEX 4 X 4
DE Deadlift
1x5 Warmup
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
CONDITIONING
12-20 YARD SPRINTS (WORK ON STAYING LOW A SYOU TAKE OFF JUST LIKE YOU ARE STEALING A BASE)
10-40 YARD SPRINTS

3. ME Hang Clean RE Bench Press DE Front Squat 12-30-19 SOFTBALL WORKOUT
1x5
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
TRX Push ups 3 x 10
T’s (up out together down) 3 x 6 ( 10 lb plates)
RE Bench Press
Repeating Effort
3 X 8 (70%)
Push Press 3 x 8
PULL UPS 3 X 10 (palms facing each other)
DE Front Squat
1x5 Warmup
Dynamic Effort ( fast/powerful as you can move the bar from A to B)
3 X 10 (50%)
HEAVY ROPES
7 X 100
150 ABS (YOU PICK)
CONDITIONING
2 SETS OF BLEACHERS

4. 12-31-19 SOFTBALL WORKOUT ME Squat RE Hang Clean DE Incline Press
1x5 Warmup
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
BW Reverse Lunges 3 x 6 each (Holding 45lb plate on chest)
RE Hang Clean
1x5 WARM-UP
3 x 6 (75%)
IN & OUTS 3 x 30
Russian Twist 3 x 30 total
V-UPS 3 X30
DE Incline Press
1x5 Warmup
Dynamic Effort ( fast/powerful as you can move the bar from A to B)
3 X 8 (60%)
Front Raise 3 x 10 (2.5/5lb plate
Lateral Raise 3 x 10 (2.5/5 lb plate)
HEAVY ROPES
7 X 60 SECONDS (60 SECOND BREAK)
CONDITIONING
8 GASSERS (TIMED UNDER 18 SECONDS)

5. CLEAN COMPLEX 5 X 4 ME Bench Press DE Deadlift 1-1-2020
SOFTBALL WORKOUT
ME Bench Press
1x5 Warmup
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
Inverted Row 3 x 10
Front Raise 3 x 10 ( 10 lb plates)
CLEAN COMPLEX
5 X 4
DE Deadlift
1x5 Warmup
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
PULL UPS (PALMS FACING AWAY)
3 X 10 WITH BAND
2 X Failure
YARD SPRINTS
8- 40 YARD SPRINTS
6- 60 YARD SPRINTS
YARD SPRINTS

6. ME Hang Clean RE Bench Press DE Front Squat 1-2-2020 SOFTBALL WORKOUT
1x5 Warm-Up
Max Effort
X 5(75%)
X 3(85%)
X 3+ (92.5%) (w/ good form)
X 3 Adjusted Weight (check sheet)
TRX Push ups 3 x 10
TRX TRI-CEP EXTENSIONS 3 X10
RE Bench Press
Repeating Effort
3 X 8 (75%)
Push Press 3 x 8
TRX PUSH UPS 3 x 10
DE Front Squat
1x5 Warmup
Dynamic Effort ( fast/powerful as you can move the bar from A to B)
4 X 8 (65%)
HEAVY ROPES
7 X 100
CONDITIONING
5 LAPS AROUND THE FOOTBALL FIELD