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