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)