BJ the Stump came over and we did a little light weight dynamic lifting.
Here is what we did:
dynamic warm up and some drills - center pivot, 28# 360s, cast and sprint with 20# DB
"Ulf" Jump Shrugs 45x6, 65x6, 95x6x3sets
Light Band Box Squat - 45x5, 155x3 supersetted with stair jumpsx3 for 6 sets
Seated DB snatch - 20x3, 30x3, 35x3, 45x3, 50x3, 65x4, 65x5
Timmerman Good Mornings - 45x5x5 sets
97# KB rows - for 20
Core Crusher - 135x10 each way x 3 sets
The "Ulf" Jump Shrugs and Timmermann Good Mornings were done with very light weight because this is really the first time we are doing them. Ulf Timmermann started the GMs with just the bar and over a few years worked up to doing them with his body weight.
which is just plain sick. The "Ulf" Jump Shrug is the same concept of "bounding" with an emphasis on reversing the weight very quickly, but with a hex bar so the weight is at the end of your levers.
Here is a video of some of the exercises:
http://www.youtube.com/watch?v=pF3AVZv6nyM
It was a good workout and I think will transfer well to throwing.
