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Oct 1/16
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Washington County
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KY
USA







Team Ticker:
  • Welcome to the new home of the Commanders
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Countdown to First Official Practice
(Feb 4/15)
Posted Oct 16/14 - Baseball Booster Meeting

Meet in the WCHS library on Tuesday October 21st to discuss fundraisers and upcoming plans.

Thank you for all your support to the Commander Baseball Program!

Posted Jul 19/14 - Baseball Workout: August- October

                                                                WASHINGTON COUNTY BASEBALL

                                                                   BIGGER - FASTER - STRONGER

                                                                           AUGUST- OCTOBER

 

 

DAY 1

 

SETS/REP

 

DAY 2

 

SETS/REP

 

DAY 3

 

SETS/REP

 

DOT DRILL

 

6X EACH

 

DOT DRILL

 

6X EACH

 

DOT DRILL

 

6X EACH

 

STRETCH

 

1/30 SEC.

 

STRETCH

 

1/30 SEC.

 

STRETCH

 

1/30 SEC.

 

BOX SQUAT

 

WKLY SET

 

POWER CLEAN

 

WKLY SET

 

SQUAT

 

WKLY SET

 

TOWEL BENCH

 

WKLY SET

 

DEADLIFT

 

WKLY SET

 

BENCH

 

WKLY SET

 

STRAIGHT LEG DEAD LIFT

 

3x10

 

DIPS

 

3x10

 

STRAIGHT LEG DEAD LIFT

 

3x10

 

LEG EXTENSION

 

3x10

 

LAT. PULL DOWN

 

3x10

 

LEG EXTENSION

 

3x10

 

LEG CURL

 

3x10

 

INCLINE PRESS

 

3x10

 

LEG CURL

 

3x10

 

GLUTE HAM

 

3x10

 

MILITARY PRESS

 

3x10

 

GLUTE HAM

 

3x10

 

FOREARM ROUTINE

 

2 rounds

 

LUNGES

 

3x10 EACH

 

FOREARM ROUTINE

 

2 rounds

 

BAND ROUTINE

 

2 rounds

 

LAWN MOWERS

 

3x10

 

BAND ROUTINE

 

2 rounds

 

SIT UPS

 

50 TOTAL

 

SIT UPS

 

50 TOTAL

 

SIT UPS

 

50 TOTAL

 

STRECH

 

1/30 SEC.

 

STRETCH

 

1/30 SEC.

 

STRETCH

 

1/30 SEC.

 

DOT DRILL: WARM UP                           FOREARM ROUTINE:                                 BAND ROUTINE:

 

  1. UP & BACK: 6X                                          1. DB WRIST CURLS: 15X EACH ARM                             1. INTERIOR ROTATION: 15X
  2. RIGHT FOOT: 6X                                         2. DB TWIST: 15X EACH ARM                                       2. EXTERIOR ROTATION: 15X
  3. LEFT FOOT: 6X                                           3. DB MILKERS: 15X EACH ARM                                   3. FRONT RAISE: 15X
  4. BOTH FEET: 6X                                           4. ROLLERS: UP & DOWN                                            4. 90 DEGREE PULL: 15X
  5. TURN AROUND: 6X                                      5. PLATE HOLDS: 30 SEC.                                           5. 90 DEGREE PUSH: 15X
  6. FINISH                                                          * 2 ROUNDS EACH EXERCISE                                     6, SWORD PULLS: 15X

*2 ROUNDS EACH EXERCISE

Posted Jul 13/14 - Summer Baseball Workouts

Commander Baseball Players:

We will have summer workouts starting-

  • July 14th-17th: 12:15 - 2:30 p.m. (at the WCHS weight room)
  • July 21st- 24th: 12:15- 2:30 p.m. (at the WCHS weight room)
  • July 28th- 29th: 12:15- 2:30 p.m. (at the WCHS weight room)

* This is not Madatory for any player, but I would like to see everyone there as much as you can. This is the time to improve our strength and skills for the 2014-2015 season. Let's get started!

Thanks,

Head Coach, Adam Blair

Welcome to the Commanders New Home Page.





 


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