thu practice
clam / ho-zone
fri
some dbl kb complexes (12kg + 10lb)
sat
stanford qualifier!
went up 7-0 against Chico State, final score P'fly 9-3.
second game uphill vs Cal Poly Slo Motion. need to learn what to do if in 1-3-3 wall when wiley trapping (stop the ho-flow)
third game fairly easy win vs UCSD-B.
mental game! focus on emotions first rather than focused on outcomes/future. try that.
pulls rly good today, all land in-bounds, some roll out of L endzone (!), 1 roll out of back endzone (heh roller). R midback a bit trembly now. lower back fine, tho still that thing where if sit for a while tis not happy (but not in pain just reduced ROM).
complexes helped? 85% over flu? slightly coughy.
Saturday, February 27, 2010
Wednesday, February 24, 2010
complexes
mon:
practice, jog a bit, handle/throw a bit. throws feel pretty good.
tue:
handler practice, jog a bit. need to work on not rounding corners..
practiced how2throw like a pro style throwing, less wrist, more shoulder. seems to work huh!
wed:
a few 20.4kg plate get-ups, some 20.4kg plate MPs,
beginner complex (thx coach dos)
12kg: 8swing (2h), 8 goblet squat, 8 push-press (8 on each side)
advanced complex
dbl 12kg: 6 high-pull, 6 clean&push-press, 6 snatch, 6 front-squat
front-squat was only like quarter depth... tired! refilmed later with better movement.
also a few minutes of jump rope practice.
feeling okay. sun/monday did not sleep, also tue/wed did not sleep. hm.
practice, jog a bit, handle/throw a bit. throws feel pretty good.
tue:
handler practice, jog a bit. need to work on not rounding corners..
practiced how2throw like a pro style throwing, less wrist, more shoulder. seems to work huh!
wed:
a few 20.4kg plate get-ups, some 20.4kg plate MPs,
beginner complex (thx coach dos)
12kg: 8swing (2h), 8 goblet squat, 8 push-press (8 on each side)
advanced complex
dbl 12kg: 6 high-pull, 6 clean&push-press, 6 snatch, 6 front-squat
front-squat was only like quarter depth... tired! refilmed later with better movement.
also a few minutes of jump rope practice.
feeling okay. sun/monday did not sleep, also tue/wed did not sleep. hm.
Monday, February 22, 2010
recovering
sun:
upa coaching clinic!
blog post on running well, &
on strength training progressions.
warmup, 20.4kg MP 3 reps + 1 + 1 + 1 reps.
3 sets of 1+1 20.4kg MP get-ups
10min warmup/light cardio on stationary bike
12-15min light/resty jump rope with gym's rope (light not too fast), a few intervals, a few fast turns / double jumps / etc.
stretching.
posterior hip pain here and there, esp. when sitting for a while. boo. interesting tho it might be less LBP and more posterior hip dysfunction? will investigate! need to get s sahrman soon i suppose.
upa coaching clinic!
blog post on running well, &
on strength training progressions.
warmup, 20.4kg MP 3 reps + 1 + 1 + 1 reps.
3 sets of 1+1 20.4kg MP get-ups
10min warmup/light cardio on stationary bike
12-15min light/resty jump rope with gym's rope (light not too fast), a few intervals, a few fast turns / double jumps / etc.
stretching.
posterior hip pain here and there, esp. when sitting for a while. boo. interesting tho it might be less LBP and more posterior hip dysfunction? will investigate! need to get s sahrman soon i suppose.
Thursday, February 18, 2010
h1n2
phew, didn't feel so great this morning but better by afternoon...
doc said i might have a mild form of H1N1! i guess that explains the tummy / joint / muscle aches + chills / tiredness / nose sneeziness tonight.
anyway, my R calf is feeling better since the vegas contact injury and it's been almost 3wks since i played around with MVC of R calf before Davis and then got a little screwy/crampy after some games. bodywork on soleus + rest + stretching i guess is adding up and heal/recovering.
9 days til stanford invite quals, maybe i'll be able to do some of practice on sat? well don't want to rush the recovery..
--
uh oh more sneezes and some sore throat minis?
more R calf soft tissue work, L hip supine CW circles, R hip supine CW circles, focus on R hip flexion/external rotation. def affects contralateral shoulder ROM.
should prob do some more R calf heat pack work.
L shin bruise is finally going down, i think tissue work focused has helped in last wk.
first shoulderstand squat was weird in R hip/LB but feeling better now?
doc said i might have a mild form of H1N1! i guess that explains the tummy / joint / muscle aches + chills / tiredness / nose sneeziness tonight.
anyway, my R calf is feeling better since the vegas contact injury and it's been almost 3wks since i played around with MVC of R calf before Davis and then got a little screwy/crampy after some games. bodywork on soleus + rest + stretching i guess is adding up and heal/recovering.
9 days til stanford invite quals, maybe i'll be able to do some of practice on sat? well don't want to rush the recovery..
--
uh oh more sneezes and some sore throat minis?
more R calf soft tissue work, L hip supine CW circles, R hip supine CW circles, focus on R hip flexion/external rotation. def affects contralateral shoulder ROM.
should prob do some more R calf heat pack work.
L shin bruise is finally going down, i think tissue work focused has helped in last wk.
first shoulderstand squat was weird in R hip/LB but feeling better now?
Tuesday, February 16, 2010
hack
hmm handler practice in the morning, good enuf to jog but didn't want to push
been working on my fake w/ wrist motion, that seems to be good?
i think i might b too good at NS hacking these days, last wed pushed too much after all those hours of LB stressor, then hacked NS good enuf to practice on Sat, felt poopy on Sun, better/worse on Mon and also better/worse on Tue, funny how that works. more more R posterior LB interestingly, kinda like it was some weeks ago. so basically feel notsogood on day 0, then 2 days rest to get better compared to 4-5 as b4 but then not really ready to push it, so prob should take more break. hm. le sigh
been working on my fake w/ wrist motion, that seems to be good?
i think i might b too good at NS hacking these days, last wed pushed too much after all those hours of LB stressor, then hacked NS good enuf to practice on Sat, felt poopy on Sun, better/worse on Mon and also better/worse on Tue, funny how that works. more more R posterior LB interestingly, kinda like it was some weeks ago. so basically feel notsogood on day 0, then 2 days rest to get better compared to 4-5 as b4 but then not really ready to push it, so prob should take more break. hm. le sigh
Sunday, February 14, 2010
episode
wed:
pushed myself a lil much, not enuf warmup etc.
demo'ed 20.4kg Oly plate (one side) MP, 20.4kg TGUs. left side could be better, a little tired i guess from week.
jog home in vibrams.
thu:
feelin' a lil woozy, take break from practice. throwing instead. play around with lunged-foot position, keep the knee slightly fwd of foot instead of more 90 deg? might b more comfortable for lunging far.
fri:
throwing practice, feeling rly strong due to MPs / TGUs. super solid.
sat:
take it slightly easy at practice, but gauntlet V-cut bit of a challenge :) also 10 late sprints 4+3+3 ponies. LBP/sore afterwards. bedrest.
sun:
recovering. RICE: rest, cold pack (thx OPTP), airex elevation, NS RT biofeedback for positioning, neoair warm helps too. recovering pretty dang quickly tho. prob just push it too much: last wk 10hr drive to vegas, 3+1 games (more points than anyone else? likely more tourney games than anyone else so far too, given that AW had to leave early/arrive late for davis & vegas), then 10hr drive back, monday team practice (and that gauntlet drill ^_^), tue handler practice (dump sets i think?), wed gym pushed it, thu break, fri throwing practice, sat team practice.
that's like 10+5+1+10 +2+1+1 +0.5+0.5+ 2=33hr / 10dys eep [counting driving as stressor]
last wk:
4+3+2+1+1 = 11hr
44hr / 15dy still intense hm!
pushed myself a lil much, not enuf warmup etc.
demo'ed 20.4kg Oly plate (one side) MP, 20.4kg TGUs. left side could be better, a little tired i guess from week.
jog home in vibrams.
thu:
feelin' a lil woozy, take break from practice. throwing instead. play around with lunged-foot position, keep the knee slightly fwd of foot instead of more 90 deg? might b more comfortable for lunging far.
fri:
throwing practice, feeling rly strong due to MPs / TGUs. super solid.
sat:
take it slightly easy at practice, but gauntlet V-cut bit of a challenge :) also 10 late sprints 4+3+3 ponies. LBP/sore afterwards. bedrest.
sun:
recovering. RICE: rest, cold pack (thx OPTP), airex elevation, NS RT biofeedback for positioning, neoair warm helps too. recovering pretty dang quickly tho. prob just push it too much: last wk 10hr drive to vegas, 3+1 games (more points than anyone else? likely more tourney games than anyone else so far too, given that AW had to leave early/arrive late for davis & vegas), then 10hr drive back, monday team practice (and that gauntlet drill ^_^), tue handler practice (dump sets i think?), wed gym pushed it, thu break, fri throwing practice, sat team practice.
that's like 10+5+1+10 +2+1+1 +0.5+0.5+ 2=33hr / 10dys eep [counting driving as stressor]
last wk:
4+3+2+1+1 = 11hr
44hr / 15dy still intense hm!
Tuesday, February 9, 2010
post-vegas
long time no blog! after davis, had monday practice which was ok, handler practice (work on zone O & punching through, work on me & ash distance comfort), wed S&C w/ sticky mainly, thursday drive out to vegas!!
friday 3 games, L W L (see email to Wiley / Wires et al. about how those went). conditioning better than Davis but not as good as first tourney @ Santa Barbara, interesting. good strength though still..
saturday only had 1 game so could really hit it and do well w/ intensity. i guess i hold back much more easily if i'm playing 3-5 games a day vs 1 game..
oh yea and did 20.4kg (45lb) unilateral oly plate MP for first time last wed!
but yea at ucsb LBP was limiting factor, at davis was more conditioning/mental, at vegas was less so esp on day 2. need to improve man D (sticking closer). had some nice upline vs HBells on day 1, a few high-release bhs, and even a lil I/O break.
sunday drove back.
today (mon) practice, realizing that my team usually wins scrimmages ^_^, conditioning could use work, esp w/ multiple cuts in that charlie brown type V V V V drill. do i need any SST? lactate-type threshold. was trying to figure out why i felt better at UCSB, well minus the LBP.. maybe it was more rest in winter break? nutrition? stationary bike or rope work? my log doesn't seem detailed enough to suggest, hm. yea dunno, need to learn more about conditioning..
friday 3 games, L W L (see email to Wiley / Wires et al. about how those went). conditioning better than Davis but not as good as first tourney @ Santa Barbara, interesting. good strength though still..
saturday only had 1 game so could really hit it and do well w/ intensity. i guess i hold back much more easily if i'm playing 3-5 games a day vs 1 game..
oh yea and did 20.4kg (45lb) unilateral oly plate MP for first time last wed!
but yea at ucsb LBP was limiting factor, at davis was more conditioning/mental, at vegas was less so esp on day 2. need to improve man D (sticking closer). had some nice upline vs HBells on day 1, a few high-release bhs, and even a lil I/O break.
sunday drove back.
today (mon) practice, realizing that my team usually wins scrimmages ^_^, conditioning could use work, esp w/ multiple cuts in that charlie brown type V V V V drill. do i need any SST? lactate-type threshold. was trying to figure out why i felt better at UCSB, well minus the LBP.. maybe it was more rest in winter break? nutrition? stationary bike or rope work? my log doesn't seem detailed enough to suggest, hm. yea dunno, need to learn more about conditioning..
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