modified workout3

walk to track
warmup jog 3x200m

dynamic warm-up [high knees, buttkick, shuffle, carioca, exotic bird+t-spine opener, bounding, leg swings, donkey kicks, tapping, toes & heels]

400m@309+
200m@503+walk+
800m@1043

moderate start then slow, break, faster last 300m or so (good groove).

5min throwing practice @ oval. off, but long distance flicks => good power (b/c of heavier + light rep TGUs?)

300th!

foam roll- not that tight cept sides of midback

hang clean (power position from knee)- 5x65,75,85,95,105.

(5x105 is most reps at that weight)

3x20 calf raise

1x10 bent frog raise

20min 4.7mi stationary bike

20 run

where's my bike? another day search #fail

20min interval jog/run to/from/on track;

30s-3min intervals, slow-medium speed

R ankle tighty but better after L wrist circles (elbow straight)

progression bent

foam roll (R quad tight) / trifecta (straight leg chair sit)

3x40 bent knee leg raise (progression standard)

3x15 calf raise

135x5+155x5 deadlift

21min 5.0mi stationary bike

tennis swings; swings

sun:
watch audrey run
play a bit of tennis with shaina

mon:
trifecta- progress to straighter knee in chair hold
try partial bridge but not there yet. point hands the other way (towards legs) in floor bridge
twist

64 16kg swings--1h/2h mix

raise & swing

mon:
35+20+20 bent knee raise

thu/today:
64 16kg swing (1h+2h)

recovering

still recovering from cough.

fri:
arm thingy
3+3 8kg 1/2 TGU
1+1 16kg 1/2 TGU

sat:
SMR
3x30 bent knee-raise
3+3 8kg push press

floor

floor SMR: right TFL (lower) focus
trifecta

3x20 bent-knee leg raise
5x wall vertical plank extend
2x25 towel-elevated calf raise

hospital CC2

monday (dec12):

floor SMR
static holds

35+30+25 floot bent-knee raise
hip flexor stretch on chair

32 fwd / 32 backward lunge
BW sideways step/squat

3x20 double-towel calf raise

hospital CC

hospital!

friday:
10 wall pushups
10+10 RFESS BW bathroom
10 BW squats
lower-trap vertical plank to extended forearms.
(25+5)x3 bent-knee raise


saturday: (elevated HR, productive cough)
floor SMR (R glute med/TFL)
static holds / trifecta: chair sit
downward facing dog to upward
8+8 RFESS BW chair

5min stationary bike (vertical plank w/ arms for increased HR)

sick

still sick... sickest i've been since june or so? last time my HRV dropped precipitously. w172 (!)

light, clean

foam roll, R TFL tightest

trifecta: chair bent leg, straight bridge hold, twist

warmup, hip flexor on box
3x8 hang clean: 65, 85, 95.
lower R back a lil meh and R ankle a lil eh but not too bad.

5-3-2 DL, snatch-style (but close grip)
135x5, 185x3, 205x2

3x20 flat bent knee raise

16min, 4.1mi stationary bike

oops forgot to do calves
---
3x25 calf raises on stairs

before dinner:
3+3 8kg 1/2 TGU to high post
1+1 16kg 1/2 TGU

0.5+0.5 building 50lb sandbag carry

light CC

2x10 wall pushup
2x10 vertical door pull

foam roll: R glute tight/weird
trifecta

2x10 hip flexor foot on box stretch

3x20 calf raise
3x12 flat bent knee raises

5 reps plank to lowering, one arm at time

15min 4.0mi stationary bike

last practice

lower R back/hip got better lots by day 2, but still 2 tabs naproxene. somewhat deconditioned, but throwing not too bad.

got dishes in scrimmage, 5 handblocks on zipper drill. could be a little closer as second handler on trap.

5x2ouch

foam roll, leg swing warmup

5x2 -- 120, 120, 120, 125, 130.
3rd set easier than first. 125 was okay. 130x2 was pushing it, R SI-joint area ouchie a while afterwards...

95x5, 45x8 RFESS

3x40 bent knee raise (CC progression standard)

15min 4.0mi stationary bike

400mg ibu...

HRV 80

HRV up to 80 today, one of the higher scores so far, bpm 50..

today is rest day #4... hmm. climbing stairs is okay, maybe i just needed rest?

rest.

after strength day, hypertrophy day, swing day, rest.

was feeling almost pre-sick in morning, got to bed late last night (midnight thanksgiving dinner!)...

sandbag; swing

carry 50lb sandbag around apartment.

16kg two-handed swing 120 reps (mix of 10 & 20s).

5-10-22

physical therapy in afternoon--mobility is pretty good, ROM good. still a little weaker in internal rotation than external rotation but not bad.

foam roll: medial lower calves both tight.

trifecta.

tried hang clean but R ankle (top/left) unhappy.

3x8 front squat: 85, 95, 100. feeling more solid in form.

5-10-22 RFESS on bench.
5x95, 10x45, 22xBW

10s x3 bar hang (supine)

12, 20, 20 calf raise
hip flexor stretch on box

30min 7.23mi stationary bike (2 sets of 3min @ 140bpm, 1 set of 2min @ 145-150bpm)

3x3 p2

today:
foam roll (L quad tight) / hip flexor stretch on box

3x3:
3x120, 3x120, 3x125 -- heaviest triple so far i think

3x8 pseudo-GHR
3x30 bent knee raise
3x8 curl-up
12min 3.0mi stationary bike

previous cycle:

3x3 (115)
5x2 (115 > 120)
2x5 (95)
5-3-2-1 (85 > 135)
6x1 (top 135)

scrimmage

scrimmage @ cal turf
underconditioned a bit cuz was light week (& took a whole bunch of days off).

my HRV was pretty high and HR below 50 though (49bpm), lowest in like 6+ weeks.

(was around 52.0 on 9-24, 48.7 on 8-30, when was in rancho C)

R foot 85-90%. need to be a bit more chilly at start, flick hucks I/Oing too much... try setting up a little less shallow if on side but not trapped.

more comfortable bidding, one successful left hand grab on dump, one tried. backhand huck okay.

160

160 16kg 1h swings, mostly 10+10s.

3 1/2 TGU 8kg right-side

step hip flexor stretches, a windmill

6x1

foam roll
3x10 hip flexor (foot/knee elevated, arms up)

6x1 front squat (not as strong as tues): 1x{115, 115, 120, 125, 130, 135}

10min 2.45mi stationary bike

PT t-spine

R foot slowly getting better but not great.

still kinda tight. PT did foot up hip flexor stretch with arms up.

also more t-spine rotation -- notably less dynamic ROM clock vs counterclock

2000 iu vitamin-D today
really hungry this morning, a full plate of eggs plus some left-over deep dish. trying out Dairy Ease lactose free milk.

swings today? generally sore and somewhat tight...

5-3-2-1

foam roll
warmup leg swings, trifecta -- maybe progress to straight leg hold (instead of bent leg hold w/ chair), play around with angled bridge hold to a bench?

front squat 5-3-2-1
5x85, 3x95, 2x125, 1x135 -- actually the easiest 135 i might have done so far? could have gone heavier but thought i'd have practice the next day

i guess i missed the 6x1 "sort of max" in the 3x3, 5x2, 2x5, 6x1, 5-3-2 sequence. next time.

20min 5mi stationary bike

sean ryan, 2

first game ucsb! didn't mark up against corba don't think. had some nice fh breaks. a hard fought one or two as handler, got some sort of laying out save as first-dump. had a nice put break to audrey on ocean side. [biffed a pull and didn't stop a timeout score from corba, need to be even more in between handler & D if flick closer to open-side endzone.]

took two naproxene in the morning, no ibu. didn't notice it much after warmups...

game two, ucla/2. don't remember as much about that game. is that the one where i got a third upline score?

game three, vs humboldt. they play a weird flat mark, got some deep hucks off of that (flick) by stepping out far fh, bh, fh, but those generally didn't connect (timing not quite right, cutter wasn't on same page). did have a huck to michela which was a little low, but caught. handler D also good, marked up against cutter #21, good cutter D there. laid out i think on D but didn't get the hit.

had a big No smackdown on Charlie's bh huck on sideline, about 15yd in. over the cup to tree, also high-release break bh to katie to score. my I/O flicks were a little off vs flat mark to bettina... but in general handler positioning was good.

oh yea and skyed a humboldt girl (she had positioning a bit), just jumped 4 inches or so higher and grabbed over her.

overall conditioning good, strength good. short & medium distance throwing fine, hucks better earlier in the day. overall one of my better tournaments i think!

sean ryan

took naproxene in the morning, made it 50% better [yesterday rest]

ankle/bottom foot 75% better from thurs. felt not as bad after warmup, noticed it less as the day went on.

was in my head the first game but focused better later on. had two uplines from cutters to score.

could work on positioning as handler, clearing quickly, getting into position faster.

threw one I/O flick from middle of the field to score in one, had some nice wing Ds.

did get beat by an interesting handler tactic: run past cutter, with a 1-step juke to upline.

otherwise conditioning good, strength good. throws were consistent, no errant throws.

on D

practice
conditioning seems ok, strength good
break throws great in drill, still need work in game situations...

really good handler D on michela, learned her handler cut pattern timing and stopped it twice after the fist or second time

landed on R ankle on zone O 10-pull on crappy field part! oh no, icing now..

PT

physical therapy
rest

don't need to break my previous longest streak just yet... plus tourney this wknd

day3 of gut health kick. generally have eaten more celery / red peppers (sometimes cabbage), less spinach / dairy / gluten (except orzo?) / onions. also taking Pearls and fiberSMART once a day.

still on vitamin D 2000 iu kick. haven't been getting to bed that well though.

Light ish

Lots of foam roll-- should I do more on lats?

Warmup, trifecta, windmills

3x8 clean&squat 65lb

65x5, 45x10, BWx20 RFESS

3x5 curl-up
3x15 bent knee raise
10min 2.5mi bike recovery

3x25 calf raise on step

Eating more fiber, less gluten last few days
W175.6 in morning

practice til dark

warmups
feeling stronger today (above average)
worked on throw & go today

practiced throw to break-dish in drill, but haven't done this much in games. hmm.
my throws were feeling more solid than they have in weeks, at least in warmup.

during the game, conditioning okay+, a little fatigue. had a nice poach D on where michela likes to throw it.

was always going upline off the sideline, but wasn't getting hit. instead should only go if faked, stay back if open to swing.

hucks too much OI both bh and fh. hmm. not bad though overall, just not great.

sprints (3 carolina)-felt strong, somewhat balanced.

--

5.12 months of working out 5.2+ days a week. check. longest run was 12 days, so far 10 days in this run.

2x5

foam roll
trifecta

2x5 95lb DB front squat
cable shoulder ext rotation

5min curve jog
20:11min 5.0mi bike (3 sixty sec moderate interval)

appetite slightly down, to less than 1.5 plate at dinner..

audrey complex

200m warmup jog
2x100m sprints -- not as strong as last last thursday monday (sprints after practice), a bit asymmetric

hang clean / front squat complex
65x8+8, 7585x8+8, 85x8+8 -- easier than usual?

RFESS bench
7585x5, 45x10, BWx20 -- also better

45+45lb DB farmer's walk
5x{5s+5s} torture twist--not too hard
chop & lift
25 / 45lb TGU

bent knee raise x35+x20+x20
front / side planks

DL 2x245+(3,1)x225

10min 2.3mi bike
3x20 calf raises (fast)

150 Sw

150 KB single-hand 16kg swings

(mix of 5+5, 2x{5+5}, 10+10)

a few windmills

5 landing eccentrics bed from knee

practice in the rain

throws okay, threw one too high. zone O--good for a few points but then not as good.
better at talking to wings as deep

practice in rain. first few steps stronger, strength-endurance better. aerobic cond could be better (didn't bike yesterday).
only did x5 doggies, x5 puppies. rest instead of sprinting after practice.

back sore again after working (on couch) after practice

5x2

5x2: 115, 115, 115, 120, 120 front squat

compensating with my right side on the way up..
mood not great

quickie

100 16kg one-hand KB swings 2x{20+20+10}

65lb (one-piece BB) 3x8+8 hang clean + front squat -- left adductor a bit weak

65lb BB / 15lb DB / BW
5+10+20 bench RFESS

3x20 bent-knee raise

haven't been eating as much lately: 2 plates rather than 3 for dinner. fasted today 24hr

4x100

practice
felt a bit stronger during warmups, more balanced in the hips
throwing (flicks) were a bit smoother, altho shoulder didn't feel as good as last wk

some throws / catching wasn't as focused today... #hmm

didn't do sprints during practice so did 4x100m sprints in frees on the track afterwards (walk back plus rest). felt stronger but not able to finish as well last 20m.

bike5

tried trail run but L something, maybe lateral from L SI joint wasn't happy. was it from rep front squats and/or deadlifts yesterday?

foam roll: R calf tight, L upper glute a bit weird.

2x empty bar OHS. R shoulder no likey.

trifecta: move from prone bridge to hands bridge.

8 shoulderstand squat. a bit weird.

20min 5.1mi stationary bike

halloween

halloween tourney

throwing afterwards
lots of O/I both ways. stepping out feels stronger than usual (split squats / step-ups, one of those)

65lb. 3x8+8+8 hang clean, front squat deadlift
65lb. BB RFESS x5 + 10lb plate x10 + BW RFESS bench x15

3x15 bent knee-up
3x5 curl-up
light ball windmill feeling looser on L side
3x15 calf raise step

crappy

yesterday/wed:
achy etc.

today:
less achy but still out-of-it... HRV went down yesterday but back up today. feeling crappy.

my calves are still sore from tues hypertrophy, L ones esp!

friday:
less sick, not so much achy but a little sniffly left over..

haven't taken three days off since june (4 months).

3x3

foam roll: tight in both quads (lower/distal)
trifecta (bridge, chair L-sit, twist hold)

windmill practice:
feet pointed left I-phase hips/knees/back mobility helped a lot -- am i tight b/c my feet are almost always pointed right with pelvis rotated clock?

feet slightly wider than shoulder width, L foot almost to the side, R foot ~30deg. chop hips to crease.
squeeze R glute on ascent. R knee locked, L can bend.

8x shoulderstand squats

hang clean 0x115(fail), 1x95

front squat strength day
3x3:
3x115+3x115+3x115.

supine grip work (BB hang) 3x10s

5+10+15 bench RFESS:
5x65lb BB+10x10lb plate+15xBW

5+10+10 bench single-leg squat (step-down/up-ish)

2x5 pseudo-GHR

breakfast (didn't sleep much last night)

afternoon:
3x20 step calf raise single-leg eccentric+concentric

night:
50lb sandbag carry, around building + bigger building

armor building, practice

practice:
started windmilling yesterday and have been loading creatine again the last few days. also back on ZMA & fish oil.

catches were a bit off... but breaks are looking good and I faked off a girl (woot) with the disc.

pulls were feeling a bit better than they were on thursday, and esp. in second scrimmage my forehand IO breaks (and a long huck) were on fire, nice float (okay a little high for competition, but okay for more rookie players) and very good placement.

actually flicks were feeling the best they've felt in any scrimmage for a long long time. perhaps it's the combination of physical therapy, resting from Olympic snatches, trifecta (twists), windmills, doing PT hypertrophy cable work outside of PT, more consistent TGU practice, and fish oils that's adding up. nice.

also had some more up-the-line cuts and a few dishes. pivoting feels a lot stronger. sprints feel a bit stronger, although my CRF was the limiting factor (?), definitely my adductors less a limiting point. a little fatigue but not too much so. was DLing yesterday too much?

overall not quite as strong as first and second practice but up there with conditioning good, strength good. throws in scrimmage really good. definitely throwing & going almost all the time.

[also tried EAS push, sucrose / beta-alanine / creatine / taurine]

after practice:
armor building.

65lb { 8x hang clean + 8x front squat + 8x deadlift } (easy)
75lb { 8x hang clean + 8x front squat + 8x deadlift } (medium, HR up quite a bit)
75lb { 8x hang clean + 8x front squat + 8x deadlift } (medium-hard, those front squats!)

1x8 RFESS BW

windmills -- supes tight on L adductor side
5x 1/2 TGU 8kg R-side (static press L-side)

DL 235

warmup jog 400m -- left heel back complainy

DL
3x235+5x225
5min rest, 2x10yd sprints

grip practice: supine hang from barbell, 3x10s
8+8 RFESS BW

2x15 bent knee raises, 2x5 curl-up, 10s RKC plank, 20x bicycle

more trifecta: bridge, twist

15.3min 4.0mi bike

read easy strength. two take aways: need more armor building (every workout?), windmills.
could try complex of 8 clean, 8 front squat, 8 deadlift, or dbl KB clean/front squat ladders.

100lb sled

still a little dizzy but a bit better than yesterday
L spine L side a little complainy here and there but not too bad

warmup jog

sled+45lb:
100yd fwd

sled+70lb:
100yd fwd
100yd backward (a bit harder than last time)
100yd fwd (a bit easier than last time?)
50+50yd crossover

sled+45lb
25yd march+25yd sprint+
25yd march+25yd sprint

2 sets {8x 16kg goblet squat + 25yd sprint}

probably one of my harder sled workouts, only have done 2x100yd w/ 100lb once before

clean and step

foam roll
lateral quads a little tight, medial calves less so

dozen shoulderstand squats, not too bad

5x5 hang clean
5x85+5x85+5x90+5x95+5x95 -- somewhat easy

front squat
1x115+1x125+1x130+1x135 -- felt somewhat stable, hip flexors weak link in ascent?

3x10 RFESS BW on bar

3x10 step-down/up -- better balance than previous weeks, less support needed

both times adductors not that strong. i guess could do more sled crossovers?

3x15 knee-ups -- still haven't made 3x40 progression standard from CC, should i try flat knee raises for a while?

some vertigo when changing positions, and still now... odd! haven't had this feeling for years.

10x having a baby, 5x5 curl-up, 20x bicycle, 10s+10s side plank (stronger in star position on L side), 25s RKC plank

10min 2.5mi bike

5x 1/2 TGU 8kg

practice today

my HRV was higher than usual today, 78, even though i took yesterday off (driving)

practice:
L achilles unhappy for a bit but stopped noticing it after warm
strength average
endurance eh
cardio not great

still feeling weak in the lateral hamstrings esp after first half of a sprint
need to not force endzone and look for the dump

hanna's hell = sucky, felt it in the left mid-back or so.

last time felt good was two days after sled workout plus day after 20min bike. first practice felt strong, did deadlifts two days before and 5x5 four days before.

sb swings

3x10 16kg goblet squats
100x 16kg swings (20+30+30+20 single hand w/ switches after 5)
before lunch

sonoma

sat/sun

tournament @ sonoma
endurance okay, strength okay--better on day 2 (game 1 at least).

to work on: no upline footwork, not forcing down line huck. still not faking off.

mon

calves a bit sore, hamstrings were a bit sore over wknd.
warmup
8x+8x cleated backwards to no-upline 10yd practice

3 sets:
8x 16kg goblet squat + 30yd sprint

3 set 40yd sprint

core: 10x having baby, bicycles, 3x5 curl-up, 10s side planks, RKC plank
100x 16kg swings

a lil fatigue

practice, a bit fatigued. weaker than on monday, also endurance/acceleration not as good. :-/

a little throat scratchy in the afternoon??

PT, rest

physical therapy, a bit stronger again
nap

today rest after 10 days of working out.

ate a lot today, double plates breakfast / lunch / dinner, double dessert..

snaaatch

foam roll, not that tight

snatch practice
empty bar, 55lb, 65lb.

5x 95lb hang clean

1x115+1x125+1x130+1x135+1x140+1x145+(fail x 150) -- Oly shoes make it a bit easier?

3x 195lb hip thrust -- not too hard

2x5 195lb conventional deadlift -- pretty easy

10x having a baby, 20x bicycle, 10s+10s side plank, 10+20s RKC plank

interval rowing, 3min hard + 3min rest + 3min hard, 11:23min 2.0km

2min woodway curve
10min 2.3mi stationary bike

practice 2

practice
high knees feel good
warm-ups too

endurance good+
strength okay
power (jumping) good

still need to practice faking off cutters
fingertips still a bit sweaty, humidity? flick hucks not great
nice BH huck deep to katie

footwork could be better re: speed before sprints
good upline cuts

snatch practice after: work on hip thrust

throw, bike

HRV dropped to mid-60s today, probably due to heavy sled work. hard to say effect of sledwork generally on HRV, maybe more positive? not sure.

throwing: 30min. good but not great. tried putting R hip into backhands, stepping out w/ external rotation R foot feels quite a bit stronger. I/O flick a bit off somehow.

400m jog. L heel slightly pouty. is it b/c of Olympic shoe stomping??

foam roll- soleus tight.
10x having baby, 20x bicycle, 2x5 curl-up, 15+15s star plank, 10s RKC plank

20min, 5mi bike

sled sled sprint

arrillaga brunch yum

sled workouts:
75lb sled march 100yd fwd
100lb sled march 100yd fwd, 100yd backward, 25+25yd sideways+50yd fwd

50lb sandbag + 75lb sled march (not too bad, easier than 100lb sled march fwd)

3x 75lb sled sprints

3x{8 16kg goblet squat + 25yd sprint}

2x 75yd sprints. feel like i'm stronger at the start and still fast at top speed

still a little weak in the L lateral hamstring, but stronger in hip extension at flexed?

late night lift

long nap

snatch practice: focus on hip thrust / snap. timing a bit different.

foam roll: less tight than yesterday

front squat
1x120+1x125+1x130+1x135. 130 wasn't too bad. 135 may have been better than previous 135s.

hip thrust
3x195 not too bad

deadlift
3x235+5x225 -- a little unpretty but okayish
2x20yd sprints after, 5min rest

having baby x10, bicycle x30, 4x5 curl-ups, 15s+15s side plank star, 20s RKC plank

quad stretch

heel, snatch, hypertrophy

didn't sleep last night.

ate breakfast at arrillaga, this breakfast thing seems like a good idea! ~_~

hack / sim / lunch / cbae / light dinner

snatch practice: focus on leaning even back more on heels and jumping a few inches backward. kinda awkward but maybe it's to avoid jumping forward / address jumping from not-heels. not quite sure about the trying-to-heel stomp quickly, not sure if that worked... video rendering now.

foam roll: quads & glutes a bit tight, need to stretch too.

front squat
1x120+1x125+1x130+1x135. 120+125 felt pretty clean, easier in fed-state ^_^. 135 was slow coming up, 130 not bad.

hip thrust
3x190. heavy minus a little

RFESS (on BB) BW
3x8

step-down/up
3x8 on high box hands stabilizing on wall. focus on hip/drive/tightness with flexed hip.

3x10 40lb anterior tib / shin raise
3x8 40lb calf raise machine

2x10 having a baby, 30s bicycle, 5x5 curl-ups, 10+10s side planks, 20s RKC plank.
stretch quads, medial hamstrings.

140

PT, a little stronger, although shoulder wasn't that glad last night after workout
arrillaga performance for the first time, yum
nap
lab

snatch practice, work on receiving the bar where it is, think i had some nicer catches this time. still a little weak in the adductor/medial hamstrings, but felt stronger today walking up hills re: hip extension while hip flexed.

front squat
1x125+1x130+1x135+1x140. 135 wasn't that easy but wasn't too ugly. 140 had to go a little forward i think and was pretty slow, but still 140 = PR.

power clean
4x105+6x95

hip thrust
3x185 -- not too heavy

light core: 10 rep baby, bicycle, 2x5 curl-up, 10s side planks, RKC plank
15min, 4 mi stationary bike

2.5hr

longest workout in a while? ignoring practice & tourneys =)

snatch practice:
add fab-4 to fab-5 (instead of floor knee hip knee hip up + OHS), combine knee hip up.
first hip up snatches felt good, landed a bit lower. did i accidentally look up for first some tries?

nike free wilbur sprints
4x75yd+2x50yd (3 post intervals = 75yd ~ 69m, 50yd ~ 47m)
kind of weak in the first few steps, with knee flexed quads not that strong.

front squat
1x115+1x125+1x130+1x135. no real stopping points this time, felt like using hips a bit more. a little stronger than yesterday? hard to say

hip thrust
3x175 moderately heavy

BB BW RFESS
2x8

step-down/up
3x8 high box touching wall

3x8 calf raise up slow down (eccentric fast)

anterior core workout: 2 set bicycle, side planks, RKC planks, havin' a baby, McGill curl-ups 5x5

15min stationary bike (2.5mi LF bike)

50lb sandbag carry 400m (around building twice plus a little)

100 20kg KB swings (1h, 5+5 with two sets 2x{5+5}) -- focus on using lateral hamstrings (medial) a bit more

about 2.42 or almost 2.5hr total after lab =_=

rain

skipped practice due to rain and work..

snatch practice w/ lifting shoes:
remembered to look up then down at top, also shoulders in front at knees. worked on catching lower this time, somewhat better.

front squat
1x120+1x125+1x130+1x135. definitely feeling it more in the quads now. abs felt stronger today than last time, generally better than yesterday

hip thrust
3x165 -- somewhat light, move back up to 175

deadlift
5x205+3x205 (3 minute rest)
2x15yd sprint after last set

5 sets 4x{5+5} = 100 16kg KB swings

3(full R)+3(half L) TGU 8kg

light.

snatch practice: forgot to look up & shoulders in front at knee at first, but had bent-er knees at hip and tried to catch a little lower. still not that low, but a little. first time trying lifting shoes.

front squat
1x125+1x130. 130 felt weaker than end of last week.

hip thrust
3x165

interval rowing (2x3min harder)-10min, 1.828km total

woodway curve 2.5min

core: 2x10 curl-ups. next time one leg flat.
10s bicycle
20s plank
3x 4s+4s 30s torture twist

my rectus abs are pretty weak in curl-ups.

22min, 5.5mi stationary bike

50lb sandbag carry around building
(5+5)x5=50 1hand 16kg kb swing (endurance style)

1st practice

somewhat balanced (not as much as early in the summer, but better than end of spring).

feel effects of front squats quad work -- a bit more oomph in first 5-10 steps. still core unstable somehow in the lower torso... hmm. the rowers of the abs was particularly difficult. conditioning decent (didn't do any for last three days), strength good+, endurance decent. throwing 75%, not really pain but just a little off?

good deep cut from michaela huck.

front squat
1x125+1x130+1x135. might have been able to eke out a bit more but left one in the tank.

hip thrust
3x155

snatch practice this time with barbell. feels a little weak top/back R shoulder.

practice; rest

snatch practice: focus on shoulders in front at knees but shins not always perpendicular, d'oh.

2x5 16kg swings.

feeling a little sniffly sick at night :-/

otherwise rest..

240/225

foam roll: glute med a little tight, lateral quads tighter
leg swings

front squat
1x125+1x130+1x135+(140xfail) -- feel like i'm using legs more, more stable on ascent

hip thrust
3x145 -- not that hard

deadlift 5min rest
2x240+5x225 -- still using too much lower-back on 240, 225 feels easier in comparison

--

24x7 analysis:

score
80: 23/55 bike (11 deadlift, 10 ultimate, 9 rest, 8 swing, 7 clean, 6 run, 5 sled), about 18- min avg bike
70: 16/52 bike (6 deadlift, 3 ultimate, 21 rest, 7 swing, 5 clean, 11 run, 5 sled), about 18+ min avg bike

--

30min throwing practice: feeling not bad, not too tight, a little pain but throwing at 80%+, good speed, accuracy decent+

snatch practice: focus on looking up then down

12 days in a row workin'! a little tired

135

snatch practice: closer stance, at least one of the OHS looks stable, one somewhat stable.

front squat
1x115+1x120+1x125+1x130+1x135 -- not that bad

2x5 8kg 1/2 get-up

5x5

foam roll: not too tight today
shoulderstand squat okayish: 2x10

snatch practice bamboo in the morning, focus on:
bar at knee cap, shoulders forward at knee
arms locked at top
low hip start (bar in front of laces)

one empty bar hip to up.

5x5 power clean / squat:
5x65+5x65+5x85+5x85+5x95 -- not too hard, going slightly light today

5x5 all 95 lb -- last rep in each set for last few sets somewhat less nice, sticking point still midway up, sometimes lean forward a bit. this time try to focus on using legs more

calf machine 3x{8+8} slow up, fast eccentric, each calf separately

superset
3x25 knee tuck (keep feet slightly apart to work adductor-area stabilizers)
40lb shin raise

15min 3.7mi stationary bike

5 8kg 1/2 get-up, endurance reps at bottom.

left anterior shoulder a little tighty today, R shoulder not too bad. not feeling the 16kg swing today

highland games

first highland games!

wasn't feeling that great in the morning but after the caber-toss practice and maybe clx kicking in, felt better in afternoon/night.

braemar stone 16# -- 21'10.5"
open stone 9# -- 27'10" (third throw felt pretty good, like elbow strike to push through high)
light weight for distance 14# -- 44' (not quite as good as earlier in the week but ah well)
heavy weight for distance 28# -- 27'6"
light scottish hammer 12# -- 50'
weight over bar 28# -- 11'
caber -- 70deg

4x20yd sprint + 5x60yd sprint (last two sprints back to back w/ plant)

before dinner

6x5+8x5+6x5=100 (one-handed) 16kg swing, stronger contraction in glutes & quads

R shoulder a little complain-y a few hours later at night..

a little tight

physical therapy week3 (at least this chunk): stronger in general
prone scap retraction & arm raise, arm over side of table raise, external rotation, pulling.

foam roll: less tight R medial calf, L glute max. not too bad. shoulderstand squat not happy...

front squat
1x115+1x120 (could probably do 125 but taking it lighter due to games tomorrow)

shoulder-elevated hip thrust
3x155 -- somewhat heavy but not max. could go heavier but a little uncomfortable in the hips. don't know where my yoga mat is.

snatch practice?

snatch++

snatch practice day 2. work on knees fwd, catch w/ knees bent.

shoulderstand squat not too bad, a little uncomfortable/almost pain at bottom. R shoulder not bad/decent? apparently was interstitial subscapularis tear

front squat
1x110+1x115+1x120+1x125. 125 somewhat stable, but sticking point in the middle. slow up.

shoulder-elevated BB hip thrust
3x185 (a little too heavy for the moment)

conventional deadlift
2x185 (one eccentric)

--

R shoulder not as bad as it was after Highland game practice but tonight was a bit warm/sharp at times, periodic tho not continuous. Perhaps go back to close-grip snatch and stick OHS?

25lb plate bearhug carry from car. I had that thing below my seat for months! #gasmileagefail

2+5 DL; snatch

mega nap after lunch

evening workout:

Coach Nick snatch practice

empty bar hip, up
empty bar hip, knee, hip, knee, hip, up

fab-5 snatch drill
(missed floor) knee, hip, knee, hip, up! OHS

shoulder doesn't feel too bad, esp after warmed up a little. OHS not great, not horrible
super duper asymmetrical on the OHS (right hand so much higher than left)..

TODO: catch w/ knees bent. knees more fwd in hang pos and also in hip position. keep bar close.

shoulder-elevated BB hip thrust: 3x135lb (easy-medium)

front squat (slow up):
1x95+1x105+1x115+(125 fail)+1x120 (pretty slow on way up! but not particularly ugly/asymmetric)

datsit

--


morning workout:


Somewhat sore in the left posterior hip region, not sure how much from front squats and how much from throwing.

HRV score 83/100 today (!). highest evar.

foam roll, more stretches today: glute medius, butterfly, downward & upward facing dog / pry, hip flexors. a little bit of Z and leg swings => soreness not too bad.

10x shoulderstand squat. not really painful, just a lil uncomfortable.

2x225+5x205 deadlift (working on angry kinda DL again, 225 not too bad, 205 moderately easy)
5min rest, 10yd; 25yd sprint afterward.
first sprint not so great, second sprint focused on a strong left leg abductor/anterior hip which seems kinda weak => better.

need to work on that L abductor / anterior hip region...

3+3 45lb gripper plate swing. not feeling it, back a bit too overworked.

would ordinarily do cardio but reducing cardio this week in prep for highland games since my cardio/GPP is already pretty good. picked up 50lb sandbag but didn't feel awesome so put it back down.

this is day 6 in a row training anyway, cardio; tournament; tournament; KB drag+swing, deadlift (hip) day; knee-dominant clean & squat day; deadlift day.

L foot/heel has been pretty good, inversion therapy has helped. R shoulder was a bit sore last night from Highland throwing tho

clean & squat + throw

foam roll: R medial calf & L glute max lower tight but notably better than yesterday.

hang clean:
5x95+5x100+5x100+5x105+(110 fail)+3x105 -- probably most hang clean volume so far?

BB front squat:
5x85+5x75+5x65+5x65+5x75.

85 isn't easy, 65 feels cleaner but still asymmetric...

{5+5+5+5}+{5+5}+{5+5+5+5}=50 20kg swings

3 1/3 get-ups 45lb gripper plate. Not so great.

11.5min 3.0mi stationary bike

5 1/2 get-ups 8kg KB. feeling good enough to progress somewhere.

--

highland games first practice!

Braemar stone, light & heavy. elbow up, load right knee (left foot behind right foot wrt trig), reach towards R toe with left arm, throw upwards.

weight for distance: swing fwd/backward to get rhythm, bend knees, cast towards left+high, quick turn, throw upwards. best (14lb?) throw about 54 ft.

hammer throw (12lb): back to trig, hands together near end. shoulders towards 45, swing+swing (arms extended towards 45) then torque, behind+up. best throw about 49 ft.

weight for height: left hand on hip, maybe not go so deep?, bend knees until weight almost hits ground, release later and throw weight behind. best height around 11 ft or 11'6" ish.

caber toss: wide stance, interlock fingers, bring caber up in quick motion and back up if needed.

sprout salad + workshop burg. got my sportkilt!

bell march lift walk rip

w175.0. HRV 61, one pt drop from yesterday. interesting that HRV was low on tourney day2, same thing happened at labor day (75 then 66). didn't get day after tho, but HRV went way up after a light workout.

at humboldt dunno during tourney but after tourney had higher HRV, maybe b/c humboldt was lower level--had more aerobic than anaerobic? revolution had HRV up day after, not so great day1. hmm...

workout:
KB march on wilbur: 20+12=32kg.

100yd fwd
100yd fwd
100yd backward
100yd fwd
50yd+50yd sideways
100yd fwd (includes a 10yd + 20yd KB sprint)

2x20yd sprint

5x{5+5}+{5+5+5+5}+3x{5+5} = 100 20kg swing (really feel good loading of hamstrings)

foam roll: R medial calf tight, also L glute max area

3x8 back extension
3x15 knee tuck

2x3 45+45lb double plate front squat -- this is the most 90lb plate front squats I've done I think (previously mainly singles and doubles)
5+5+5+5 45lb gripper plate swing, so 120 swings today.

2x5 pseudo-GHR w/ swiss ball on bottom

3 set 3 rep {4s+4s} torture twist--first time almost no pain in L side, maybe b/c of piriformis work and/or letting legs dangle last night?

3x205+5x195 conventional deadlift -- pretty strong.

tried 80+80lb DB farmer's walk but only got about 20feet until left grip went out and actually ripped callous a bit :(

10min 2.5mi stationary bike

5 8kg 1/2 get-ups

sectionals.sun

w176.0 (close to 1.5xBW DL~_~)

strong game v bwinning. i guess they're not as good a team so it's easier to dominate ~_~. but still didn't feel awesome in warmup but good in game. not as great in second game but we still pulled 7-1 together. did get scored on thrice over 5 games, once b/c a girl in endzone went to breakside 45 and then open, today once because tara had a few steps deep and i couldn't catch up once beamer's D caught the huck, and then once b/c i was tempted to poach a D on a blade but wasn't close enough and then got beat by a straight-down-the-line flick. overall yea footwork/agility could be better.

had some good deep cuts yesterday & today from breakside, today tried being more open in the continuation cut (not just staying outside) but hard to say. only slept like 1.5hr last night? did white tea in morning, creatine loading at night.

sectionals

day one (sat)

first game v cap punishment, back and forth, we were up for a while but they took it 14-12 on soft cap.

conditioning good+, strength good+, strength-endurance good+. a good mix. took a ground hit to my R knee again (altho softer than crocker amazon). let a score go past on D in endzone, bit too much into the breakside45 cut, then was wrong side for the open side ho-cut.

had a sorta D on the CPs? tall handler guy. sorta.

easier v cows. good on zone O. mischief tougher though i scored one off of beamer, sarinah pulling off the defender on the fast break.

still not really used to setting up handler-dump cuts earlier due to way they play dumps.

in morning had white tea, a few graham+peanut butter cracker thingies. maltodextrine. 2/3rd counter burger after.

rest rest get-up

two days rest, but HRV stayed up at 68/69.

yesterday: 5 8kg 1/2 get-up right side.

today: 5 8kg 1/2 get-up right side.

foam roll--L piriformis not that tight, moreso L TFL. shoulderstand squat no go even after hip flexor stretch.

15min 3.75mi stationary bike.

wilbur jog. feel fast jogging but still some weirdness around L back extensor, my biggest weakness right now. doesn't seem to stabilize that well under moving load.

5 8kg 1/2 get-up right side.

2x5 12kg static hold (1/8 get-up so to speak) for 15-25s

PT and?

last
100 days, 75 workouts (5.25dy/wk) over summer

50 days, 40 workouts (5.6dy/wk)

31 days, 27 workouts (6.1dy/wk)

PT today, felt stronger, better movement

to rest or not to rest? probably rest!

[june: 4.3dy/wk, july: 5.4dy/wk, august: 5.0dy/wk, september so far: 6.5dy/wk]

practice

day 7
night practice
throwing feels above average for the last 6 months, not the top 5% but still not bad. could huck and flick flat w/o too much meh.

conditioning feels ok on warmup jog, strength good. did okay in zone O in practice but not in scrimmage.

scrimmaging just felt... tired or fatigued? dunno. :-/ and my HRV today was supes high. what to do this week?

bike bag swing

w176.6 again (same as last thu)

6 days of workouts.

foam roll: R quad the tightest

31min 8.06mi stationary bike

50lb bear hug sandbag carry around building

2x{5+5+5+5} + 2x{5+5} = 50 16kg KB swings before lunch

looking back at ithlete, first big jump was playing Ultimate again, big drops are getting sick, and second jump was starting KB swings again.

5 rep 8kg TGU right-side only

clean squat dead

foam roll: R quad / L piriformis (better than last few days) / R soleus. overall not that tight.
hip flexor L, but shoulderstand squat still no go.

superset
40+30+20 knee tucks (back strength-endurance limited)
30lb 3x12 anterior shin DB raise

hang clean (R knee was slightly peeved at power clean 2 days ago)
5x85+3x95+2x105.
105 not too hard, but 115 fail

2x65 squat clean practice-didn't feel that great

front squat
5x65+3x85+2x105.
105 harder on second rep. should perhaps front squat more after next wknd.

deadlift
3x205, 2 rep 20yd falling sprint, 5min rest
5x185, 2 rep 20yd falling sprint, 5min rest
last 5 reps felt really good, did hamstring activation and mental psych-up (thought of UCSB-B game early this year to pump up), fast lifts

2x{45+25} farmer's walk (four gripper plates)
2 set 75+75lb DB shortish farmer's walk

3x5 20+20kg double gripper plate swing
4x{5+5+5+5} 20kg single-hand gripper plate swing + 5 double-hand 20kg swing
= 100 swing reps total

rowing no go
10min 2.5mi stationary bike

ultim4te

ultimate, oval
conditioning okay but just got tired... "weary"
strength good
still need to communicate more w/ fakes, try to step out on the line

5x{5+5+5+5}=100 20kg single-hand KB swings after

400 swings in 4 days :o

HRVary

interesting, went to bed around midnight, woke up around 530a and HRV was 59.1 / HR 58.1 (10pt drop from day before). then went back to bed, slept a little, then right before noon HRV was 74.9, HR 54.5.

1.2mi trail run continuous -- decent speed at start, really good strength endurance, CRF okay-good

foam roll:
R soleus less tight, R quad moderate tight, L piriformis needs most work?

3x6 bent knee calf raise / drop

5x5 65lb power clean + front squat practice, work on pulling under the bar. moderate long rest between some reps

2x225+3+195 deadlift -- not that pretty
falling sprint (1 rep + 2 rep) afterwards, 5 min rest

5x5 2x45lb plate swing (goes a bit outward)
5x{5+5} 45lb plate swing

70+70lb 2 set DB farmer's walk

20min 5mi stationary bike

20kg KB:
2h 10rep + 1h 5+5rep + 2h 5rep for a total 100 swings today

sled swing carry

HRV 70
w176.6 (80.1kg)

warmup jog, feels pretty strong

wilbur sled march (sled dawg elite + 45lb gold's gym plate)
100yd fwd (rest til bpm ~130 estimated)
100yd fwd
25yd falling sprint, walk back
25yd+plant+25yd falling sprint
100yd backward
100yd fwd
50+50yd side march
25yd fwd, 25yd fwd sled run/sprint, 25yd fwd, rest
25yd fwd sled run/sprint
25yd+plant+25yd falling sprint

total yards = 100+100+100+100+100+100=600yd sled + 5x25=125yd contrast sprints

probably the longest sled work by a little, but wasn't that hard except for the last falling sprint / sled run.

10x{5x5}=100 16kg single-hand KB swing

50lb bear hug sandbag carry 175yd

--

supine shoulder extension PT rehab
short bear crawl
3 1/2 TGU right-side 8kg KB (left side doesn't test as well)

lifttt

Meh. HRV was 77 yesterdy but didn't go to practice, took day off, 62 HRV today boo.

Foam roll, R soleus, L lateral quad TFL tight

Bent knee 3x10 calf raise

Superset
30+20+15 knee tuck
25lb anterior tib shin raise

Hang clean
5x75+3x95+2x100

Front squat
5x65+3x85+2x105

Torture twist
3 set 4s+4s 30s rest

2x5 pseudo GHR
30s woodway run

60+60lb farmers walk

--

PT: face down shoulder ball up, shoulder extension; band pull; 10s quadruped

10x(5+5)=100rep 20kg single-hand swing

--

shoulderstand squat & torture twist pain--is piriformis? perhaps nerve glide helps? did a few shoulderstand squats now and felt almost okay. also do left ankle on right knee, SMR / foam roll

labor day recover

Recovering from labor day! I guess it was a bit tough to go from a soft 2x a week (traveling) to wed / thu / fri lift plus sat+sun (3+5 games).

Foam roll: R quad the tightest.

2x12 Calf raise (eccentric+concentric) -- calves & anterior tibs are tightest/sorest muscles after the weekend (haven't been training them)

65lb power clean--not feeling it in the L glute/lower back area

1+2+3+4+5 65lb front squat -- feeling cleaner for some reason, maybe focusing on hips to drive?

superset
4x5 20lb bat wing
20+15+10 knee tuck

3+3 single leg deadlift--not feeling it on the right side (leg down)
1x8 shoulder+foot elevated bodyweight hip thrust

3set 3s+3s 30s rest torture twist

5min 0.25mi woodway run
20min 4.86mi stationary bike

ult

yesterday my HRV was the highest it's ever been (75.1), HR about 54, even though i didn't get any sleep the night before... too much sampler cups of tea?

yesterday ulty was hard to judge since we had so many subs... but i think conditioning was good, endurance seemed good+, strength good+, top speed good. top speed slightly lower than when I was DLing heavy 2+x/wk but still above average. hamstrings felt strong and generally bouncy. landed on my knee though on a catch for a score.

today got sleep but HRV lower than yesterday (66), maybe because I didn't eat well last night, or actually the night before's sleep catching up to me? HR elevated though, which is a bit of a concern, about 63bpm which is the highest it's been in months.

--

today played decent, five games! haven't played 5 games in a row for a year+ now. defense good, had a nice wing D on a huck. speed good but slower than the day before a bit. also tired now after games.

run!

hrv 65 -- didn't sleep well last night, was it the milk tea and sugary things? changing kuzu dose?

one mile trail run--start out above average speed, endurance lasted actually past first turn, so about 300m rather than the usual 100-125m when i start to fatigue.

endurance+ probably the amount of swings i've been doing: 140 yesterday, 80 day before that. 140+120+100=360 swings the week before that.

hang clean
5x65+3x85

deadlift
2x135+sprint afterward--felt pretty good

10min 2.5mi stationary bike

swing that thing

5x10+20+1x10+20 = 100 rep 16kg KB swing (one hand)

2x10 (two hand) + 2x10 (one hand) = 40 rep 20kg Swing

post-trash

amzing how fast your can trash yer body... a week after my last workout at ACSR, where DL felt good and good sprint after with pretty easy power clean. d'oh, veggie oil & eating out :(

foam roll -- left TFL the tightest, need to work on this every day!
pump (downward facing/upward dog)
hip flexors stretch

shoulderstand squat no good :(

superset
40+30+25 knee tuck, focus on 1s hold at top, coming within 6-12in of chest
4x5 25lb bat wing

3x8 45lb rear+foot elevated hip thrust
3x85 BB front squat
5x75, 3x85, 2x90 hang clean -- not great not bad, just okay
5x135 DL + sprint

3x{4s+4s} torture twist--still feel a little in the left glute/SI area but not bad
3x5 pseudo-GHR, first set felt pretty good at least first few reps

50+50 BB farmer's walk

woodway 17min 1.05mi, run / jog / walk intervals (max ~9mph)
stationary bike 21min 3mi

10 12kg KB swing, 10 16kg KB swing before workout
6x10 16kg KB swing after workout

rancho C

yesterday: rest

today:
a few practice cleans

7x20 16kg swings

weight: 185lb

hotel

yesterday (Thu Aug 25)
2x8 16kg swing

today (Fri Aug 26): westin hotel

Gob squat practice
30+25+20 knee tuck
4x5 bat wing
5+5 35+35 lb 1LDL
50+50 2x5 DB DL
35lb 8+8+2 hip thrust
3x5 1/2 GHR
15min interval treadmill 1.3mi, 9 / 5 / 3mph
10min 0.5mi elliptical

Barefoot work hopping lunging

HRV 75

HRV was 75 this morning, highest ever!

Previously two days of swinging 100-120 reps 16kg. HR dropped to 49 on the exhale which was cool.

foam roll, calves not too tight. still lat quads / TFL area.

superset
3x30 knee tucks (PR again, working up to CC progression standard 3x40)
4x5 20lb bat wings

practice FTW squats, 45lb goblet squats. not feeling the BB front squat.

3x185 DL + sprint -- work again on pulling DL from hammies
5min rest

5x185 DL + sprint
5min rest

2x205 DL + sprint x2 -- this time felt quicker acceleration, worked on using quads to start

power clean
2x65, 3x85, 3x95, 2x105 -- notice I have a better hinge / hamstring extensibility

practice a few vertical jumps, good vert but R shoulder not liking to go overhead that much
a few squat jumps

3x{4s+4s} 30s rest torture twist, actually more like 5s first set then 3s last two sets (was trying to breathe through shield more)

pseudo-GHR
3x5 w/ balance ball

5min / 1km erg/row
two 90s hard row w/ 1 min rest in between

10min / 2.4mi stationary bike

50, 52

L side TFL / SI / lumbar area mild meh better today.

HRV back up to 69 seated / legs up. 52 bpm average, seems to go up to 60 inhale, down to 50 on exhale (!).

52.1bpm is lowest so far for summer, second lowest was 8-11, day after 112 swings.

yesterday though was 5x20 rather than 6x8 + 8x8, so more consecutive swings per set and more sets in a row. practice tonight!

--

still feeling meh (above neck that is), so decided no practice :-/

6x20 16kg swings before dinner tho, felt pretty good.

hands getting a little callus-y esp on the middle digit. maybe start using gloves

swing!

lower left back/SI joint area mild meh, also feeling pre-sick again, appetite slightly better than weekend but still not great.

5x20 16kg swings with some rest, feels good/tonic

2x15 wall pushup

asymmetry

foam roll, L/R TFL/quad lat tightest

shoulderstand squat still no go. also noticed same mild pain during neck flexion while butt & heels on ground. hm. glute med R only slightly tight.

TRX assisted single-leg squat, 4x5. left side notably weaker than right side.

2x5 low pull
2x5 Y -- this is good?

superset
knee tucks
3x25
bat wings
4x5 15lb

single leg deadlift practice,
R ham still notably tighter than left side.

shoulder+foot elevated hip thrust 45lb
3x8 -- left glute not contracting as hard as right

5x225 hip thrust -- not easy, didn't get to full range?
2x225 hip thrust -- too much weight bump compared to last time

torture twist
3x{3+3} 4s 30s rest

farmer's walk 50lb+50lb DB
racked 45+45lb plate walk
45+45lb fwd+backward lunge

update! hip flexor stretches actually seem to address shoulderstand squat pain? kind of unexpected but hey no pain!

pickup

pickup today. throwing practice mildly painful but not too bad. got less worse as i threw. didn't notice during the game.

conditioning not good. strength OTOH pretty to really good. top speed okay, decelleration there, just not that much in the tank.

probs b/c only 15min of cardio in last 4 days. appetite has also been from crappy to meh. appetite not too bad tonight for dinner, but HRV crappy today, decent yesterday, good.

tried to huck more today, felt good in game, accuracy ok-good, not always placed well for mostly open but hey.

non-stationary bike: 4.85 mi to california ave

bear-hugging

wake up, out of ZMA last night, JB dreams.

pain pretty much gone from yesterday. woot.

foam roll, calves not too tight. R TFL and L lat notably, R TFL mainly tho.

shoulderstand squat still not feeling it...

scapular pushup 2x5

superset
3x20 knee tuck
4x5 bat wing, 15lb

single leg deadlift practice
empty bar 2x{5+5}

R hammie noticeably more tight at end range of hinge. need to work on that!

2x5
pseudo-GHR, this time on other lat pulldown. no knee pain really this time. maybe 5-8% easier than last time?

5x155
3x185,
2x225 shoulder-elevated hip thrust, not too hard

torture twists
3x{4+4} 4s 30s rest. first set def pretty easy for first some reps.

...

later try starting a tempo run but too sore in upperback.

instead, 50lb sandbag bear-hug carry, around 3 buildings, then 0.5+0.5 buildings (upper back/rhomboids sore, probs from bat wings)

--

felt really good later in the day. hm!

tendon boo

Last night practiced a 12kg goblet squat and a few bodyweight single leg deadlifts, interesting that it felt okay on left leg but weird on the right leg.

Woke up and then shortly thereafter noticed that my right SI was unhappy and some weird tendon-y pain. Sort of like what I had last year for the left side, but not as bad? Was thinking of doing light deadlifts but scrapped that and stayed in bed for a bit longer. :(

Biking also painful... boo. Was it doing goblet squats / 1LDL unwarmed up or accumulation of DL volume over the weeks? Could also be that I finally let go of some residual tension in my lower back and something else flared up? I've been minorly tight there for a short while.

Hammies have been sore since pseudo GHR, but I think I could feel the top of my hamstrings, semitendinosous? for the first time in a while last night / this morning which is what I thought took load off the lower back musculature. hmm.

--

took curcumin extract last night & this morning for inflammation. think it makes me tired, but does seem to decrease inflammation but also appetite drops. hmm.

sandbag

couldn't get to bed until 4am last night, but slept a solid 6+ hr after that.

been trying curcumin extract, not sure if it's a net win? hm. inflammation feels less, hard to say where tiredness is coming from.

sandbag carry (50lb) around apartment building. this time with no stops. soo much easier than it was two weeks ago. i remember my HR going up and having to stop around each turn, this time no stops, not much HR bump.

trail run 0.8mi + 0.2mi. moderately fast at start, then slow, but average the rest way.

5min, 1.1mi stationary bike. HRV lower than recent at 60 this morning (sleep lack?)

201, tgu

Stayed up late last night listening to DJohn Intervention. Reminded me of the life spiral & investing in relationships.

Didn't sleep last night but don't feel too bad. Curcumin was messin' with my circadian rhythm if I took it during the day? Dunno but I felt nappy/sleepy after just one tablet in the afternoon.

Foam roll, calves not too tight today, glute/TFL not too bad.

shoulderstand squat a bit better than last week but still low-level pain at bottom when R knee hits head. huh...

25+10 knee tucks

2x5 15lb bat wings

5 goblet squats, not feeling it

3x10 BW rear+foot elevated hip thrust, so much smoother than last week. maybe load this?

2x4 pseudo-glute ham raise with lat pulldown, but knees don't like it afterwards.

1x250lb deadlift. not pretty. accidentally loaded 255 before that. 245 no go after that.

1x225lb deadlift. not as smooth as last week. possible hammies were out after GHR? also didn't feel particularly strong this morning, nor that weak.

5x145lb deadlift. felt nice, pretty clean. focus on anal lock, pulling from hams&glutes.

no torture twists today.

25lb plate 1/4 TGU 3+3.

3 more reps 1/2 TGU on right side => improves shoulder flexion but not abduction.

10min, 2.5mi stationary bike.

5 12kg swings, not feeling it.

a few throws at night, bh trending OI, flick back to feeling weird around supraspinatus ~_~

sleddd

200th post!

HRV back up a bit today to 60s.

sled+45lb march:

100yd fwd
100yd fwd
100yd backward
100yd fwd

40+40yd sideways

20yd fwd
15yd fwd sprint
30yd fwd

2x10 knee tucks
5+5 BW RFESS

3 sets 4s+4s 30s rest torture twist--first 1.5 set pretty easy, last half-set not easy

30min, 7.2mi stationary bike

225, 5

My HRV dropped like 20 points today (!, okay like 16 but was 20 points since last mon). It's been a slow week, not sure if it was tapering clx that did it or just taking a break from cardio...?

Besides swings on Wed just did Tue/Thu lift & cardio, and not that much cardio.

Mon / Fri / Sat rest.

25 workouts in 30 days up until this past Thu.

4x0.25mi trail run. first 150yd or so pretty fast, actually faster than 90% of first 150yd this summer? but slow after that, and CRF not great.

30+20 knee tucks

3x8 BW shoulder+foot elevated hip thrust--more balanced than last wk

2x8 145lb BB shoulder-elevated hip thrust--feeling pretty good, not too heavy

2x225 (in frees this time), 15yd sprint, 5min rest
3x225, 15yd sprint

45+45 farmer's walk. side of arm feeling okay but anterior shoulder R, around suprispinatus? feeling weird. abduction not bad but flexion sucks.

appetite poor today..

double deadlift

foam roll medial calves

R TFL tighter than L TFL, L lat area tight

shoulderstand squat not great

30+20 knee tucks

3x8 135lb hip thrust

1x8 belly swing, 1x8 25lb belly swing (not much NS delta)

2x245lb deadlift (first pull challenging, second pull harder but decent form? didn't perhaps pull all the way up)
2 rep 20yd sprint (left foot medial achilles area a bit weakish?)
5min rest

5x175lb deadlift
2 rep 20yd sprint (compensated for left foot)
5min rest

3 sets 4+4 4s torture twist

2x8 shoulder+foot bench elevated BW hip thrust -- really need this on the left side/glute? perhaps L glute not activating as much

2 set 45+45lb farmers walk, helps R shoulder abduction a TON #hmm (flexion is still meh)

another 20yd sprint

10min 1.6km row
15min 3.65mi stationary bike

swang

no sled

16kg KB 6x8 20-30s rest before dinner

16kg KB 8x8 20-30sish rest after dinner

112 swings total

MRI result subscapularis tear, not labral
possible greater tuberosity fracture last weekend?

no squat

foam roll, medial calves a little tight. L glute med weird but not that tight compared to weeks ago.

shoulderstand squat still feeling weird, tho now it's when i bring R knee to head. hmm.. similar to torture twist turning left?

knee tucks 40+15
hip thrust 60x8, 80x8, 95x8

3x8 bulgarian belly swing BW
25lb x8, 45lb x8 belly swing

5 FTW squat (not great form)
2x5 25lb goblet squat
3+3 BW RFESS (nah)

225x2 DL, 185x5 DL -- not as easy as last Monday, still a little unbalanced but compensated

2x 15-20yd sprint after each DL; 5min rest

4sets 3+3 4s torture twist (felt stronger on first two sets)

22min, 5.3mi stationary bike

harvest tourney

sat:

started out kinda slow but felt better after 1/2hr. hard to compare conditioning w/ last week since didn't run as much on saturday and teams weren't as good. strength good. heel was not as good as last weekend...

sun:

warmup felt meh but came out really strong v BW aka Me-Busta. actually best game of tourney. threw 3 scores, caught 1 as iso i think. conditioning felt good, top-speed good, acceleration ok-good. was wearing blue soles which i think helped. think need to work on quad strength.

left leg was 90% from last weekend, but right shoulder was only 40-50%... throws were moderately painful until warmed up, then didn't really notice if only throwing one throw. still doesn't feel great, but is more superior/lateral.

mon:

rest. HRV was up to 72 this morning.

run2/2

Feeling 80% recovered from Sunday's hit.

Nike free trail run, 0.5+0.5 mi. Still get that slowdown after 120m or so, I guess that's about 25s or so? I guess that means transfer to fast glycolysis.

Anyway felt somewhat fast, working on moving forward more even if starting to feel tired (rather than taking smaller steps). Hip flexion strength-endurance? Hm.

Gym.

2x12 knee tuck
3x10 Bulgarian bodyweight goat belly swing
8+10+10 25lb plate goat belly swing (focus on breathing under the shield)

3sets 3reps 4s+4s torture twist, 30s rest

42min, 10mi stationary bike

kettlebell drag

Feeling 80% better re: lateral quadricep

Warmup jog

36kg (20+16kg) Kettlebell march w/ TRX strap 100yd
rest
36kg KB backward march 100yd
rest
36kg KB forward march 100yd
rest
36kg KB lateral march 100yd

3 reps 36kg KB fast pull 20yd

fwd march 20yd

2x5 16kg KB one-hand swing
2x7 16kg KB two-hand swing

a few cleans

farmers walk back

--

foam roll: L glute not that painful, R lower calf tighter, also mid/upper-back tight

shoulderstand squat a lil painful, not too bad

30+20 knee tucks

3x10 bodyweight Bulgarian goat belly swing
3x8 25lb plate Bulgarian goat belly swing

3 sets 4+4 reps 4s+4s 30s rest Torture Twists

bike feeling meh so 7min 1km erg/row

DL 230lb

50lb duffle sandbag carry around apartment, HR between 100-120 for a couple minutes.

3x8 hip thrust w/ airex pad, empty bar + 12kg (26lb) KB -- 61lb, not too hard

foam roll, still lateral quadricep, vastus lateralis, still painy due to layout hit. focus on glutes and nearby TFL. glutes not that tight.

20 reps shoulderstand squat, if done better not painful.

3x10 bodyweight Goblet belly swings (wonder what that back knotty poppy thing was that happens)
3x10 DB 20lb Goblet belly swings

35+15 knee tucks.

2x6 left leg down RFESS bodyweight, not feeling great

DL 230lb, twice w/ 1 min rest.

5 reps 155lb deadlift to top

torture twists: 3 sets 4s+4s 40s rest

biking doesn't feel great so 1km rowing not going all the way back

--

strength standards

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

adult women

squat (intermediate / advanced)
165 151 200
181 164 215

average is 182.5, * 0.85 for front squat = 155lb

deadlift (intermediate / advanced)
165 189 258
181 204 273

average = 231lb

so given that my front squat lags a little behind my DL. i know i've been able to 135lb before, but it wasn't that pretty plus my 230lb DL wasn't as comparatively strenuous.

power clean (intermediate / advanced)
165 109 144
181 118 155

average = 131.5lb

compared to my (hang clean) best of 110lb, still a 20lb gap (same as front squat gap, but % wise larger).

revolution

revolution over the weekend w/ butter.

conditioning good, although not great if I needed to keep running for more than 45 seconds a play?

strength good+, if i was rested i was able to chop-chop and cut/change directions with good force, although i still need to practice that since i didn't always do it.

acceleration ok-good, not quite as good as earlier in the year when I was oly lifting but still decent.

top-speed good.

no drops, no turns, but didn't touch the disc that much. we beat biwinnin & did 7-11 v polar bearrs.

need to not poach in the lane for a few seconds if guarding a cutter that'll go deep since i got burned on that.

otherwise, i was able to get open coming in if on inside lane but not that effective outside lane. need to remember the waterflow drill for continues and set-up cut based on predicted next throw. also deep cut if break side.

got hit in thigh by 208lb or so dude, bleh.

hamstrings were a bit tighty but not that bad. did land on my R shoulder crunch hard boo.

heel wasn't happy warming up but didn't realize notice during play, feels okay after.

tempo

Felt energized last night, took 1.5mg Tyrosine & 2000 IU Vit D in afternoon.

Woke up more focused.

Warmup jog around Wilbur. Hammies tight&sore!

Stretch L hip / TFL area.

A few short tempo runs, not feeling awesome. Kinda weak actually compared to last week. #boo

light

was thinking about sled today but didn't get up

instead before dinner,

12kg 12 swings

3x10 12kg goblet squats w/ unilateral carry in between

simple

sprint

15 days, 13 workouts!

was going to sled today but didn't get up; prisonfly ran sprint workouts.

warmup. hip hyperextension work definitely helps me to get more distance on jogging. i wonder if i have asthma? hmm dunno.

anyway, workout was 4 sets of { 100m, 1 min rest, 200m, 1 min rest, 100 m } w/ 3 min rest between sets.

felt okay strong, pretty balanced. definitely my acceleration wasn't great, and my first 30-40m seemed okay but lost it at the end of 80-90m and definitely after 150m not a good sign.

that said my aerobic conditioning was good, i recovered really quickly. just not feeling very strong. that said it has been 15 days, 13 workouts, and yesterday i did a ton of different lifting, and i didn't eat anything today before sprinting (except a 18 rabbit belle bananas foster 210 calorie bar).. plus i was cutting down on my carb intake so i wouldn't put a lot of weight on, but if i'm gonna play this weekend in Davis gotta get that back up!

not really sore after the workout... i mean i haven't been running fast, just 1 or 2 mi, and lots of stationary bike. i did one 100m sprint two weeks ago, none in july. #hmm

TRX, RFESS

Monday: rest

Tuesday:
[have been measuring HRV with legs up recently, so hard to compare?]

3x8 Barbell hip thrust, empty bar+18lb KB -- definitely a lot stronger than last two weeks

TRX squat pry / standing hip drop
TRX chest press 3x10ish, low row 3x12ish
TRX bicep curl, tricep press 3x10ish

TRX sidestep lunge 2x8
TRX crossing lunge, 2x10 -- pretty challenging, works on hip's rotational movement strength

TRX hamstring curl (hips lifted) 3x8 -- not easy
TRX atomic pushup&pike 10+5 reps + planks

Next time will do some offset step work too to make press easier.

30+20 knee tucks

1x8 25lb RFESS, 2x8 10lb RFESS. 25lb might still be too much? Maybe go back to 10lb and go to 3x10

3sets 3+3 30s rest torture twist

Stationary bike 15min 3.5mi

TRX cert

good day at the TRX cert

feeling good afterwards. work on the hip drop, cross-over lunge, single-leg squat in the future.

feel strong in the upper body too, forearm and bicep.


2x85, 1x85 power clean

3 sets 3+3s, 30s rest torture twist


2.6 plates and small bowl for dinner #yum

sled light

Warmup jog

Oh last night had a little brief twinge for a 1/4 second so have been a little more careful.

SMR on left glute med area has helped. Oh and mid-back seems to be the new weak point.

Left heel area doesn't feel too bad today (two days after Ulty in cleats).

100yd sled march (calves are a little tight/sore) forward
100yd sled march backward (doesn't get HR as high)

100yd sled march forward
100yd sled march sideways

100yd sled march forward
100yd sled march backward

time 4 BBQ

90+ minutes throwing. work on using shoulder down&back, smoother fh release w/ lower straight throw (less float)

DL 225

knee tucks 2x25

RFESS on bench, goblet 25lb plate 2x8, then goblet 10lb plate 1x8

DL 2x225 (only one eccentric),
jump rope 50 turns

5 minutes

DL 5x185 (only to knee, then drop)

225 DL felt pretty smooth--used hips a lot more than last time. 185 was eh--better than last time (less lower-back) but still not that great.

jump rope 50 turns
put the 185 back.
jump rope 50 turns

torture twist 4sets of 4s+4s plus 30s rest

10min, 2.3mi stationary bike.

oh yea and HRV was surprisingly high today, 70. was that changing straps, or b/c of Ultimate last night?

[last time played was jun18, didn't really change HRV there, but had already been doing lots of cardio that week.]

so haven't DLed 225 since Sep 2008, and after a couple weeks I was DL 225x5+195x5 (best I think).

prison ultimate

picked up with butter for 10 minutes and then prisonfly v piemo.

conditioning ok-good
strength good-great
sprinting good+

could use work on footwork, i.e. decellerating, then turning to accelerate

sled back forth

empty bar close-grip Olympic snatches (3), top of shoulder feels tight #hmm -- anterior deltoid?

warmup jog (after eating eggs #umm)

30+35=65lb sled march 110yd
sled drag backwards 100yd

sled march 110yd
sled drag sideways 100yd

Y pull empty sled 20yd

run n lift

2x25 wall pushup
2x20 TRX standing pull

3x8 bodyweight RFESS
3x10 empty bar hip thrust

short dynamic warmup
0.5+0.5mi trail run in frees

3x10 10lb back extension
20+10+10 knee tucks

4x75, 3x95 hang (power) clean
try shoulderstand squat, still weird on L glute
L glute SMR / stretch
4+3+4 torture twist (better if i engage glute and rotate from t-spine)

25min / 6.2mi stationary bike

felt better today after breakfast burrito noon+ #hmm

recover pls

HRV was down but an hour later back up

light day
foam roll, lateral thighs tight

2x10 10lb plate back extension
2x20 knee tucks

2x3+3 torture twists but stopped due to pain in L upper glute? glute medius type area. been there for a while..

10min 2.3mi stationary bike

need to do more SMR in L glute medius area? need strengthening of adductor? hmm
also might need to rotate pelvis a bit counterclock

drag it

wake up
warmup (dynamics / jog)

[felt more core/torso strength for anti-rotation, more balanced today during warmup jog. stronger hips tho a little sore.]

100lb (45+25+~30sled) sled march/drag 2x100yd

~10minutes thereback, maxHR=170bpm

rest

75lb sled march/drag 2x100yd

avg 133bpm

stretch glutes, butterfly.

thoughts: i'm not really using my arms during the sled pull. it's definitely more of a drag than a march.

so it's sled drag, sled march (high knees, more balls of feet, arm motion), sled pull (between march and sprint), and sled run/sprint?

i've been doing it more for conditioning and strengthening (more A than B?), maybe i should go back to 75 and do more march this week? hmm

3+3mi non-stationary bike to cvl

thrust

morning 1x8 bodyweight RFESS

afternoon 2x8 bodyweight RFESS

wall pushup 2x15
TRX standing pull 3x10

full-plank A-Z valslide
half-plank A-Z valslide
[need more plank work]
3x10 shoulder-elevated BB hip thrust (where did my other 25lb plate go?)

gym
25lb 3x10 elevated calf raise
40lb 3x10 anterior tib/shin raise
3x10 knee tuck
3x10 back extensions

first time doing torture twists 3x{3s+3s} 30s rest
shoulderstand squats 1x10 -- not great in L glute-med

10+10 side planks
ipsilateral quadruped (easy on left side down, hard to stabilize on right side)

6-7 min rope work (some breaks), some double-unders, single leg work
stretch glute -- need to do more left side stretching

15min, 3.5mi stationary bike

HRV emwave post-exercise level 1 one bar practice
jamba

pull

HRV seemed down but when relaxed shoulders went up to 50s, hmm.

slept slightly better last night.

switched e to morning.

have been practicing HRV meditation more often, although might wake me up too much at night right before bedtime.

got to 3 bars on level 3 earlier this week, although today level 2 was harder.

4 sets ~100yd sled+45lb pull. felt easier today due to grass not as dry?

at night, got to 5 bars on level 3, but not making progress on level 4. turns out level 4 is the hardest. who knew?

deadlift

HRV has been lower for last two days, not sure why... maybe b/c bad sleep/eat patterns over weekend? got more rest today and was better for some reason.

today,
warmup jump rope 4-5 min

foam roll, tighter on R side TFL

2x10 knee tucks
3x8 bodyweight back extension

25lb 3x8 calf raise

2x205 DL, 5 min rest (a little jump rope), 5x155, a little jump rope.

then some fast rope work. L medial above heel a bit weird when landing single-foot... huh.

about 6-7 min rope work.

15min, 3.5mi stationary bike

tempo run, run

Sunday July 10

tempo run 2x across wilbur
sprint 1x across wilbur -- pretty fast feeling

Monday July 11

0.25+0.5+0.25=1.0mi run

6min, 1km row

15min, 2.3 stationary bike (Life Fitness)

left glute a little little sore

my HRV dropped tons today, got up super later 1p tho..

simple

3x8 empty bar shoulder-elevated hip lifts (~30s rest)

2x8 RFESS bodyweight

was going to do 5x95lb front squats, but decided to wait on that--already introduced DL & sled pulling this week. should probably work on leg strength asymmetries.

introduce tempo runs in a few weeks, 100m @ 75% or so w/ jog back.

sled pull

dry grass today

sled+45lb pull: 4+3+2+1 lamp posts, 2x115m total. approx 90, 70, 45, 20m each.

2x12 wall pushup

--

pre-lunch
2x12 wall pushup
12 FTW squats

pre-dinner
2x8 12kg swings
2x12 TRX standing pulls

deadlift

3x6 empty bar shoulder-elevated hip lift (at home)

3x10 35lb shin raise
2x10 knee tuck

3x8 25lb DB calf raise

2x185, 5x135 DL

20min, 5mi stationary bike

sled push

HRV was 69 this morning (didn't sleep last night), a reading error? the animation may have stopped at end. 60-62 afterwards, but whatever case, much higher than recent history.

have been working on keeping neutral spine! robertson training system talked about this... i might have been arching too much = lumbar hyperextension (!), as julie PT pointed out could overstress lower-back. feels great now.

today, reading on sleds again.

6x20yd 30+0lb sled dawg elite pushes on wilbur (pull too jerky/easy at marching speed)

gym closed til 10am! was 7am.

foot SMR, foam roll.
10 shoulderstand squat
empty bar snatch close-grip (meh)
2+2 16kg KB clean
3, 8 reps 16kg KB swing (not bad with neutral spine?)

2x12 wall pushup
2x15 TRX vertical row

5 reps shoulder-elevated hip lift (a la contreras)

[read contreras's glute book]

gym workout:

foam roll, shoulderstand squats
3x8 calf raise, 30lb DB 3x10 shin raise
3x95, 3x115, 3x135 deadlift

1x8 TRX vertical row
1x8 reps atomic pushup + TRX pike, 1x6 plank + pikes
squat mobility work

20min 4.5mi stationary bike

HRV+1

HRV went back up 11pts today to 54, higher than it's been since I got sick last Wed or so. Even given that I didn't sleep last (Thu) night.

Went to the gym this morning early,
foam roll (glute knots again, R TFL),
10 shoulderstand squats, much better than this past week
lil ball A-Z incline plank on box for rehab

[have insurance! need to sched PT]

low box 2x8 step-up heel focus
2x8+8 calf raise
starting lower back hypertrophy work: back/hyperextensions on hyperextension bench, 2x5 reps

2x10 20lb DB shin raise
8 knee tucks

21 min, 5.1mi stationary bike.

morning 1/2 bowl oatmeal w/ soy + whey protein, cinammon
now some eggs (wu-lett?)

#sick

Wed Thu Fri off due to sickness :(

Sat Jun 18, run 1.75mi trail.

2x6 knee tuck

10min 1mi recovery.

Tue Jun 28, run 0.75 trail in morning

Stomach not happy, so stopped.

HRV 37, then 32 after that--lowest scores evar, literally. From eating more dairy last night at Stern for first time?

Thu Jun 20, stationary bike 20min 5mi

blue run step

Mon 20 Jun

Got blue superfeet from REI--my left foot still a bit unhappy from Sat Ultimate, which reminds me I should SMR & ice.

today breakfast: ancient grain O's w/ raspberries, lunch apples + pizza, dinner garlic jasmine rice with wild alaskan salmon and roasted veggies (frozen from Trader Joes).

after work, around 640p:
1mi run in frees, 1/2mi warmup, 1/4mi had some legs (faster), then finish.

2x25 shoulderstand squats, not too bad

moved from lower platform to higher platform (but not highest).
4x6 heel-focus step-ups, need to learn how to stabilize in blue orthos (superfeet)

3x10 calf raise
2x10 knee tucks
3x10 DB 30lb shin raise

45+45 farmer's walk (felt meh, maybe take a break from this for a while) -- in general more able to easily stabilize around R shoulder

20min, 5.4mi stationary bike

tomorrow, more trail running (or track?), less strengthwork. wed PT

Tue 21 Jun


bike to track

run 2mi,
start out fast then avg avg slow slow fast. feels pretty good, L achilles left not too noticeable after 1.2mi or so, lower back still not feeling that stable somehow? maybe the muscles aren't that strong-endurance wise just yet

2x6 knee tucks

20min, 5.5mi stationary bike

heritage O's, LKSC rice beef tofu lentils, dinner miso kale rice but then patxi's 3.5+1 slices

ultimate oval

Sat Jun 18

Ultimate on the oval, first time playing since... C-team pickup on ??

Anyway played some 30 points, jog warm-up feels pretty good, played in vaporfly w/ no heel pad (!). Over a few hours.

Left posterior traps but I think primarily left lats were meh towards end, perhaps b/c weak & tissue quality not great..

Strength pretty nice, esp. single-leg strength. Not as explosive as times I've been before, but I'm not training explosiveness now however fun that is.

Forehand felt weird, not in the physical sense but just in that I rewrote the CNS / rebuilt so I'm adjusting back to how I used to throw moreso, will need to rework accuracy again.

Top speed good, aerobic conditioning was def there, lactate threshold okay but def CRF on the higher-end could use work (haven't been training that).

Throwing afterwards, backhand around 87% efficacy (aim again a lil off), forehand back to around 83%? sweet given it's been between 51-65% over the season.. heel wasn't too bad either, although mildly sore at night.


Sun Jun 18

somewhat of a rest day :)

SMR trigger-point kinda work on L traps/delts. 6+6 wall push, 10 vertical/door frame pull.

2 sets of 1+1 writing alphabet in half-plank (knees) position w/ valslide

8 reps various swiss ball eccentrics / landing

active, recovery?

thu 16 jun 2011


elevated HR last night, sleepless. perhaps green tea caffeine yesterday AM..

energy in morning tho.

bike to track, walk, 400m warmup jog.

shortened dynamics. need side-to-side leg swing eccentric looseness. focus on landing for high-knees / jumps on feet flat (easier, albeit less stored for rebound).

400m run. average-ish.

focus on pulling more actively with feet, esp shin/calf. have been currently not quite bouncing but just pushing off left/right without pulling with lower extremities.

6+6 knee tuck
walk on toes / heels

10min stationary bike, 2.5mi, active recovery?

morning leftover eggs (had asparagus pork pasta salad last night w/ rwine), ike's pastrami w/ apples before for lunch. dinner leftover pasta? also more citrus


fri 17 jun 2011


HR back to normal this morn (60bpm). breakfast ancient grains Os w/ blackberries. lunch: chicken adobo w/ naked juice green machine (28g sugar tho), dinner w/ lyla: harvest salad w/ tri-tip

after dinner: foam roll (TFL both sides tightest). warmup/jog to gym (0.5mi).

2x10 shoulderstand squats (better feeling than previous two days)
2x5 knee tucks

5min 1.0 stationary bike

5 days to gym in a row!

more more cardio

PT in morning w/ Julie:

manual therapy, 2lb DB supine shoulder internal rotation w/ pressureband
one hand on swiss ball prone write alphabet, same on table with towel
stretch

third day in a row cardio.

foam roll: not too tight calves, a little quads (less than yesterday), notable IT band/TFL

2x16 shoulderstand squat, 80% less discomfort in L glute today, slightly tired lower back from planks at PT

3x{10+10} step-ups, heel focus, eccentric down slow, concentric up faster. R side slightly unstable and thereby notably slower (R knee not painful just learning to re-balance). no rest.

3x10 calf raise eccentric+concentric no rest.

2x8 knee tucks little rest.

3x10 25lb DB shin raise little rest.

45+45lb farmers walk with a few lunges.

5 bodyweight squats, 5+5 bodyweight diag lunges (tight on left side around adductors when lunging fwd w/ right)

20min, 5.3mi stationary bike, try faster cadence / lower resistance (~14) / HR around 140bpm

stretch adductors.

food: organic eggs w/ onions, non-decaf green tea, some apples, orange. lunch: apples, more lettuce, tuna sandwich and 1/2 chicken sandwich. later?

run

late (after 7p) bike to trail, 1mi run. felt pretty easy, warm after 1/2mi. (frees this time)

R knee slightly wonky but better.

foam rolling: calves not tight at all really. quads a little knotty but not bad. adductors a little, but L glute behind hip noticeably knotty.

2x10 shoulderstand squats--left hip region felt mild pain at bottom of squat hm

2x10 step-ups, heel focus (also L posterior hip area)

2x9 knee tucks

3x10 calf raises eccentric+concentric no rest

3x10 DB 20lb shin raise

2x[7+7] empty bar clean position forward lunge (also L posterior hip tight or weak)

stationary bike: 20min, 5mi

food: apple, orange, frittata, orzo, now korean? yesterday ethiopian.

have been working on diaphragm awareness too. perhaps try VMO SMR

tue 14 jun

food: orange, wendy's, lulu's?

1.5mi trail run
0.25 fast run

feels pretty good. still need to VMO SMR.

2x6 knee tucks

20min 5.5mi stationary bike
more focused now?

HRV

interestingly, my HRV has been going up for the last 4 days, then sharply dropped today.

fri 10 jun

yesterday: soft tissue posterior of hip esp. L side

foam rolling: calves not really tight, R quad inferior somewhat tight.

shoulderstand squat: 2x15

step-up, front foot/quad focus: 3x10 (easier than all previous sessions? only minor instability due to R knee wobble)

calf eccentric+concentric: 3x11

knee tuck, 2x8

shin DB raise: 20lb, 2x10

empty bar clean pos lunge: 2x(5+5)

hang clean (split squat): 85lb 3+3, 95lb 1x3

back a bit sore today, from tues?

stationary bike: 30min, 7.67mi, 5 reps of 30s standing

bulletproof knees

Read through MRobertson's bulletproof knees.

Tips:
- consider lateral retinaculum for anterior/lateral knee pain.
- w/ Step-ups, forward weight => quads, on heels => posterior chain
- posterior chain progression: empty bar 1-leg good morning, King deadlift (like SLDL but other knee bent a bit more)

Tue 07 jun

R knee lateral reinaculum soft tissue work, went from minimal discomfort to barely there (actually felt L knee medial more during stationary bike)

foam roll: soleus tighter than sides today. both quads tighter than soleus. adductors tightest of all.

clamshells: 3x10

shoulderstand squats: 2x20

step-ups: 3x9 (left leg a lot stronger than last week, actually easier on L side b/c of R knee massage work), weight on heel
5 FTW squats

alternate anterior tibialis (shin) 15lb dumbell raise w/ 7+8 knee tucks.

3x9 calf raises eccentric+concentric

empty bar single-leg good morning 5+5

stationary bike: 25min, 6.1mi (notably low HR around 130, but breathing not as good today?)

HRV: 60 right before 6am (57bpm).

in theory light

Yesterday (Sat Jun 4):
went to gym, but went back to bae after 12+12 shoulderstand squats, foam roll

Today (Sun Jun 5):
10 wall pushups
10 door pulls

foam roll: sides of lower calves a little tight, quads tight (but not as bad as earlier this week).
12+12 shoulderstand squats

3x8 step-ups medium box (better than earlier this wk)

2x8 concentric+eccentric calf raise, 1x8 eccentric calf raise

7+7 knee tucks

tempted to do power cleans.
3 hang power clean 95lb
2 front squats 95 lb
1 overhead squat empty bar

4+4 65lb split clean

empty bar 5+5 split squat

26min/3.5mi stationary bike (4 sets of 25s standing cycle)

stretch: calves not as tight as earlier this wk, L calf a little tight.
adductor + PGM relatively tighter: need more sideways strength (standing cycle should help)

got ithlete HRM+HRV apps.
5p (pre-workout): 61.8 HRV, 56.6 HR (seated, lying back)

convictC

wed 01 jun

decided to incorporate CC progressions / take a break from BB work
morning: apple & granola & decaf green tea

around L calcaneus, a little to midline, pain 2/10 (was VFF last night w/o prob, but perhaps too much)

foam roll: both soleus tight, R quad less tight compared to yesterday, L quad somewhat tight, work on PGM both sides. L of t-spine, stretch fwd/side. need to stretch L soleus lots (gastroc some too).

1x10 wall pushup (R fingers still tight, but better than last yr)
1x10 door pulls
2x10 shoulderstand squats (this time touch knees to head)
2x5 knee tucks -- these are the weakest of all 6 (last 4 + bridging)

6.5mi / 25min stationary bike

thu 02 jun
didn't sleep last night. lots of SMR w/ tiger tail, foam roller.

foam roll, tight left L lower leg & left R lower leg, quads. AIS stretches.

shoudlerstand squats, knees to head, 10 reps, some single leg
5+6 knee tucks (oh wobble wobble)

1.25mi / 6 min stationary bike (R knee went wah wah)

gym three days in a row! today was light

unilateral

okay rly taking break from hang power cleans.

starting stretching L midback more, also have noticed L posterior hip pain more these days. hmm.

foam roll--tight R midline above inner ankle, tight R quad

5 FTW squats
medium-low step-ups 3x8 (extra set on left), noticably less stable/endurance on L
alternate with 2x8 hip cook lift

3x12 eccentric calf raise
2x8 roman chair anterior core knee raise

3x6 empty bar clean position split squat--noticably weaker left quad/glute (when stepped out w/ right)

25min/6mi stationary bike

Light

Light day
3x85,5x85,5x85,3x95 hang clean

2x65 split snatch, not so great feeling

20min/5mi stationary bike
1km row
Short planks
Eccentric calf 3x9

pcardio

friday may20
reducing volume:

power clean 95x3,100x2,105x1,110x1

stationary bike 8.6mi (~30min)

sunday may20
should clarify that have been working on hang power clean #ayep

power clean 95x2+2,100x2, 105x2,110x{fail+fail}, 100x2

work on:
heels, hamstring load,
pull to mid-thigh then hip fwd pop

need to learn how to combine hip pop w upward jump?

split snatch empty bar
empty bar overhead squat 1+1
45+45 farmer's walk

stationary bike 9.0mi (~30min), work on using both hip flexors (up) + hamstring/glute (down)

deload

warmup
powerclean 85x5, 95x3, 100x2, 105x1
stationary bike 8.4mi (~28min)

recover

recover from last tourney which was a bit of a biotch since i took 5 days off the week before and only started training the tues of. sat wasn't too bad, sun worse. knee unhappy b/c front squats that previous tues i think, still a little tight a few days after.

not running too fast by 2nd day's end but could still pull off 5-10s quick bursts every once in a while. r ankle sprain slightly bothersome here and there, left ankle area / heel a bit too. time for foot rest!

looks like a def put on a little weight since end of last summer, i think last three months have been a bit more fat, three months before that was a bit muscle.

wed (yesterday): powerclean 75x5, 80x5, 85x5, 80x5, 95x5 (abort the second, but rest and then did last 4). stationary bike 7.5mi (abt 27min).

still trying to fig when to start next cycle, but think i def noticed vert increases (plus my sky timing might just be better?)

run run

so, we actually do have another tournament? o rly? umm tues before the tourney start trainin' again.

took the weekend off, hard off, but at least trained last monday (1mi run, power cleans), last wed (run? 65lb single leg BB DL)

today (tues): 2mi trail run, power clean 65x5, 75x5, 85x5, 95x5, 90x3+3, font squat 85x2+2, farmers walk 45+45, stretch lateral (inside) hamstrings, a few 45lb swings, 1.1mi treadmill run, 4mi stationary bike (~155-160 which is limit of aerobic, a few barely anaerobic runs there)

tmrw c-team practice, maybe bike&lift a bit in the morning? not sure will see how it feels

pre-tourney

wknd before conf championship:

sat, 3 mi run; 5 sets powerclean 65, 75, 85, 95, 100; 5mi stationary bike

tue, 2 mi run (last 600m faster); 5 sets powerclean, 85, 85, 90, 95, 95: about 1950 lb volume; 3.3mi interval row, 3 mi stationary bike.

6 months later

Six months, almost, later, and my R shoulder still hurts.

after oct, my OHS improved somewhat, eventually to 65lb and 75lb for singles?

i learned the power snatch, then later how to front squat. in dec. got to a 135lb single but a bit too much, have since gotten back down to 45+45 plate for doubles/single, progressing from 55-65 for front squat sets.

learned how to split snatch, 65lb max?

learned how to power clean, today did 5 sets of 5,5,5,3,5 or so, 65, 75, 85, 90, 75 or so.

easy SLDL BB today. still farmers walk 45+45.