MMS day0

MMS day0
slow warmup
perhaps try more unilateral farmer's walk these days?
foam roll, hip flexor stretches

BP empty floor, 4x5

been doing band pull-ups for a few weeks now, mainly 3x5 with 1/4+1 3/4, 25+75lb.

bat wing 3x5

a few KB MP

two little BB complexes, 2-3x row/clean/front squat/MP/back squat/good morning

10x empty BB back squat

5x 20kg KB sw

hypertrophy

foam roll

hypertrophy work:
quad / bb inverted pull
lying down dbl-clam sorta thing
calf
v-squat single leg
fwd-bend (like crunch but not crunching lumbar)
back-extension

yoga, clean

have been working out but not logging too much over the last few weeks...

left knee continues to get better, can sprint if i take 200mg ibu, otherwise it feels meh on other the mcl or acl side, depends.

started yoga this week at yoga source! bikram. second session today.

hang power cleans before lunch. warmup 65, 85, 95, 100. 105, 110, 115, 120 [pr]. fail 125.

22min 5.5mi stationary bike

rest?

mon: off

tue: 32 12kg recovery swings, 12kg walk to terra & back, high-position carry for a bit. knee feels better. ate crappy bagel (terra) and bad bun (gsb) and got serious food coma => nap on SEQ quad (also feel sicker worse boo)

cal states 2012

was still a bit sick both days of cal states, got phlegmatic by day two (sun) w/ green phlegm indicating infection. gum? sinus? bronchitis? hmm, should work on this over summer.

sat: beat dutch, osc, then down against 7 figures, come back, not-win. work on giving peeps 1-2 steps deep since i can make that up / jump high / mixed timing isn't as good, anticipating (chopping / getting low => need to work on this), and coming back in.

sun: 4-pt run against polar bees, able to contain lisa deep (and ruggs on the upline day before). weakest part of my game is endzone d, try staying right on the shoulder and anticipating the cut to the open lane. second thing to improve is handler d, also stay tighter.

zero drops this weekend! one sick grab in warmups break, bobble, 720 spin then perfect catch. experiment w blue addy, maybe it was effective for first two games but wore-off? also 20mg flx, does that affect? did gu maltodextrin on day two, creatine night before. felt like i ran out of something by game 6.

four layouts! i think two were close. for dump reset, try faking to sideline and then curling up. overthrew tree a bit, too much O/I for irina, but called K2 first cutter out deep to fh huck score, also had a nicely timed fh O/I for score on trapped sideline.

more front squats, 5/3/1? KB this past week seemed useful. still not as fast as could be just running around, but acceleration from running (gear 2 to gear 3) was really good in first five games.

sick; 12kg

yesterday: mega-sick, achey. 3 days too hard... :( sore throat

today a little better: 100x 12kg swing in 10-15reps before dinner

gym sled

yesterday (sun):
empty bar fat gripz x5 bench, reverse hang
TRX 3x8 pull
10 atomic pushup + plank

120 KB moves: 30 2h 16kg swing, 30 snatches (5+5 one hand), 5+5 right hand snatches (left shoulder slightly peeved), more swings.

today (mon)
sled pull
100lb wilbur fwd+back
75lb wilbur fwd+back
55lb wilbur fwd+back
reading Kahneman's Thinking Fast & Slow

bp fsq dl

foam roll
warmup x5 empty bar bp no fat gripz
65x5, 85x5, 95x3 pr, 85x5

front squat warmup
135x2

hang clean
95x5

bench rfess 65x5+5
lunge empty bar 5+5
deadlift 185x3 warmup
225x2, 2x10yd sprint (left knee still a little unhappy)

now 50rep 20kg swings (5x10)

week

lighter week:
sat, tedxstanford carry 20lb dough
sun, bay2breaker 2-3mi run/walk barefoot, then 1-2mi minimus walk, 2h mischief tryout (horrible throws / decisions, too much bebe?)

this week:
100x 16kg swing (tue?)
throwing, 3 deep cuts & 50+50yd sprint (wed?)
throwing, 60x 16kg swing (thu)

115lb sled

100lb sled, well actually maybe more like 110-115 lb today b/c used 45lb plate And 16kg KB. warmup, pull with just 45lb plate. then pull around wilbur with 45lb + 16kg KB, reading email.

a little running today, no c team.

ankle strong

phase 3 alactic wk 1

6x {
40yd dead start sprint (focus on moving weight forward before first step)
150s rest }

throwing practice w connie, fix some of her angle issues

10x10=100 16kg KB 2h swings, first 50 easy last 50 hard-style.

sprinting after that felt pretty great, ankles are strong?! landing on forefoot with nice stretch-reflex cycle

30+30

took 3 days off! first time in like 3 months. slept mega lots on saturday (Z score 126) then lots on sunday (103), not so much last night (55). think i'm rested now.

fat gripz
emptybar warmup
60x5, 70x5, 80x8 [pr]

3x5 TRX chest pull
2x10 atomic pushup+plank (stronger than usual)

30+30 fat gripz DB carry

3min + (7.25min/2mi) stationary bike

loaded carry

mostly a rest day
but 20lb loaded carry (dough) across campus
still tired, less sick tho i think.

48 days working out, 8 days rest.

48 / 56. 8 weeks. 6 days/week for two months!

bp faster

bp focus on faster concentric
5x empty bar
5x 65, 3x 75, 5x85 fat gripz

pulll-up 2x15s bar hang
3x10 25+25 leg press hypertrophy
25+25 fat gripz DB farmer's walk

flicks and hucks and pulls

1x 55+55yd sprint--didn't feel great (L knee, ankle/achilles)

10x 55+55yd sled (most pull, but two 2x25 sprints, a little backward)

flick/forehand practice
average about 47-50yd (2 lampposts on wilbur), sometimes 55yd.

backhands average about 55yd, with max around 60yd

pulls average about 60-65yd, max around 72-73yd

bp fg

forgot to foam roll
banged knee on bed last night (d'oh, bodyweight on it)

bench press wk 2 w/ fat gripz (cycle 3, 1rm 100)
empty bar warm-up
60x3, 70x3, 80x6 [pr]

hammies TRX leg curl 3x5
TRX chest pull 3x5
2x5 atomic pushup+plank
--

about 8 days in a row now, have i been 6dy/week recently for the last month? haven't checked exactly. what next?

[insert throwing workout]

tue: alactic [6rep 50yd+120s rest], 6min rest, [10 sec mtn climber to 15yd sprint]
wed: leg hypertrophy, stationary bike
thu: 30min run
fri: scrimmage
sat: work day
sun: FH tryout

tryouts2

somewhat tired from sled pulls yesterday, not beat up just tired, so maybe not a great idea to do that much ^_^

warmup
backhand upwind pretty good

need to learn more different levels of release for fh break (but did get some hand-blocks on breakdrill)

in scrimmage, had a decent deep look, a medium-length to carnie and a short on the line to carnie. also cut from back of endzone for a score, had some I/O breaks to midfield. went for a dish but slowed down, i guess not used to guys who have more dish options.

strength good-very good, not quite as conditioned as last time, but overall better play?

sled

10 sets sled pull

4 rep 20+20yd [forward heavy, forward light, backward, sprint]

6 rep 40+40yd [forward + 18, forward + 45, fwd + backward, forward + 45+18, forward + 45]

10 laps

foam roll: lower quads still tight
30min track
mostly slow jog, some run, hard run, a few sprints at end
10laps + 80m or so

fh hucks

foam roll: pretty tight glute med, even tigher quad (lower)
single-leg (king) deadlift light: empty bar, 65lb
unload week conventional deadlift 5x135

bench press 5x55, 5x65, 5x75 fat gripz
fat gripz hang for forearm work

empty bar back squat-position 45deg step-out practice
front-foot bench elevated split squats BW practice
3x8 45+45 leg press hypertrophy work, need to work on end range
3x10 calf raise

afternoon throwing
close work: throw & go, try the jimmy/jamie thing of the lean, which makes it easier to go but also adds O/I. need more I/O to compensate for bent torso.
still dropping more easy throws than i'd like..

long throws, felt fh good. about 60yd forehand hucks [gentle downwind] (almost end to end on that little field), maybe a few 65yd? hard to say, but a bit longer than my usual puts. good strength today. focus on tighter/stronger fh grip, then translating that to more spin, then using edge to get open I/O with some more leg usage.

4+4 to-bed knee fall layingout grab inside with disc

alactic2

gentle warmup
Alactic sprints (phase 2 witmer, week 2)


6x of { 45+45yd sprints, 2 min rest.}
6min rest
3x of { 10 Mtn climbers, 10yd cleat sprint, 2min rest. }


creatine & maltodx after


--


tomorrow was going to do 30min run but tryout on sun so perhaps {
wed: DL week4 unload 5x{95, 115, 135}; BP (week1, to 95max: 5x{55,65,75+}) (forearm work); leg press 3x25 (hypertrophy strength-endurance); 100 KB swings (cardio strength); scrimmage (huck & break focus)
thu: 30min trail or track run (mental toughness, endurance)
fri: stationary bike; scrimmage (throw & go focus)
sat: sled pull, jump rope & stationary bike (catching focus)
sun: tryouts }

fat gripz

foam roll
empty bar / TRX pry-squat warmup

hang power clean 3x95, 3x100, 3x105
front squat: 5x95, 3x105, 1x115
back-squat-racked lunge (4+4 fwd, 1+1 to 45 => do this more)
tried OH, didn't feel awesome

bench press fat gripz
5x45, 5x45, 5x50

3x5 TRX chest pull
2x5 atomic pushup + plank
3x10 calf raise

cows

yesterday
Q&A conf
tired on car ride back, nap (alok & jovel too)
a little sick?? post- afternoon nap
night
a few pistol eccentrics, assisted single leg squat (back knee bent)

today
feralcows practice
sick/tired/sluggish for first hour
second wind felt stronger/faster, some decent hucks.
still got beat by handler moving fwd--need to stop that!!

one big fh huck was stopped by sideline guy poaching slightly--have to watch margins and assume smaller (throw more away, watch window) for guys
one large gainer I/O flick to sideline
if break side dump far, could go towards middle of stack and cut back to gain more yards?

tmrw, fat gripz bench?

wilbur scrimmage

scrimmaging today w/ c-team & jamie cougs frodo gage instead of 30min run

O foci:
stretch it deep in mixed -- sometimes huck to boys going deep even if not 90%
practice give and go -- got better at this at the end
break dump -- didn't need to dump it very much

D foci:
try to predict where O wants to go. still need work! cougs still able to get open for open side dish. learn to predict and stop that.

dl 215

foam roll
DL 5/3/1
5x170, 3x190, 1x215

quad leg ext
3x8- 180, 190, 195

stationary bike
20min 5.1mi

read http://skydmagazine.com/2012/02/raise-your-game-day-4-how-should-individuals-train/ last night
hm

alactic phase 2

witmer alactic phase 2
6 sets { 40+40yd sprint } / 2 min rest in-between
6 min rest
6 sets { 8 mtn climbers + 10yd sprint }
throwing w connie

WNBA cut! :-/

legs feel stronger, from more running? and/or previous hypertrophy work

bp75

foam roll

bench press 45x5 warmup
60x5, 65x3, 75x12

TRX RFESS 3x5
chest pull 3x8

single-leg bridging (shoulder+foot bench elevated) 2x5

4x20rep calf raise
15min 3.78mi stationary bike

rest day

rest day

_plan_
tue: bench [60x5, 65x3, 75x1+], back extension, TRX pull+SLS, calves, stationary bike (recovery)
wed: agility, alactic sprints
thu: hang clean, deadlifts (heavy) [170x5, 190x3, 215x1+]
fri: 30min run (intervals)
sat: conditioning, KB, sled work
sun: rest

mon: bench [35x5, 45x5, 50x5], TRX, calves, KB
tue: agility, alactic sprints
wed: 30min run
thu: deadlift (deload) [95x5, 115x5, 135x5], strength practice
fri: stationary bike
sat: tryouts

tryouts

fri:
throwing practice w/ aud--feeling strong, good flicks & hucks

sat:
NBAWTryouts
feeling somewhat strong but not as conditioned. not as good as DUI fitness.

sun:
mischief tryouts
feeling strong, good strength in drills but not feeling super effective as cutter. need to take drill cuts into game? perhaps shorten first part of cut and pay more attention to what D is doing. sprint afterward, feeling more conditioned, pretty strong.

runn

30min "up" playlist track mostly run some backwards/dropstep
8laps => 2mi

shorter distance than last time on track (10laps) but about same as interval run on trail (but less intervally).

L achilles not noticeable whilst running but R ankle a bit weird in front

150

less tired today compared to yesterday (got some sleep).

L achilles better--resting it.

15+15+20+20+30+25+25=150 16kg 2h swing

last wk+now

what did i do last wk?

wed: 2h practice, something in the morning
thu: rest?
fri: 21min 4.mi espresso bike

sat/sun world championships @ UCSB, lost by 1 to UCLA. sort of layout O for dropped pull, cougs pick up cut bh side to endzone.

left achilles not that happy now.

bench press wk2 5/3/1
empty bar warmups
3x55, 3x65, 10x75

bike no feel good, so 20kg 2h plate swing
15+15+20+20+20 +(10 2x20kg plate swing)

press

today:
3x5 bench press 50lb 60lb 70lb (70lb for 20reps)

single leg pistol TRX assisted squat
3x5
w/
TRX pull
3x8

quad leg extennsion
3x8 140, 165, 175.

throwing practice before, feels pretty good!

yesterday: espresso 15min 3.07mi stationary bike, 2h practice

DUI wknd, got beat on backhand side.. pretty strong athleticism overall. accelerating outcut Ds v Furry n Bowl of Pears

25min run

25min interval trail run 2mi
jog walk run hard run sidestep dropstep backwards run etc

throw, practice, sprint, swing

throwing practice in the morning

practice-threes and fours.

4x60m sprints with walk rest

terra dinner
3x20 calf raise

10+20+20+20+20+10=100 16kg KB 2h swings

strength practice, recovery.

not much sleep last night (2h?) but more than previous night.

foam roll, calves tight again. mild knee irritation practice yesterday. foam roll one of L hip flexors! stretch.

cossacks. BW squat practice with hands on held bar. SLDL King w/ empty bar, then plates. 45+45 farmer's walk, 45 TGU (1/2 on Left, 2 full on Right).

15min 3.56mi stationary bike light

practice.

after training 6dy/wk for two weeks, feeling more athletic! stronger. cardio on the way, able to actually feel my quads a little on the first dozen steps.

still weak at dropstep and decelerating backwards to go forwards. didn't sleep much last night tho! hm.

throwing practice wed morning, practice practice wed.

maybe deadlift deload tomorrow, active recovery bike.

thurs off, fri short run & bike.

--

@ practice worked on trying the break backhand. am used to taking what i'm given instead of trying to actively look for break throws and fake out to get what i want. so need to look for what i want and try to get that (with break / step out / around / fake).

5.35 sheaf toss

stationary bike
30min 5.35mi (LF lifefitness bike)
two 5min harder intervals

first time sheaf toss, about 15 feet?
weight for height, weight for distance
braemar stone

30+sprint

30min jog on track / 10 laps => 2.5mi
two fast 100-120m runs
70m sprint
patxi's

150

16kg 2h swing
20+20+25+25+30+20=150

yesterday rest (and much sleep, FS too much?)

squat, bench

7 days in a row
foam roll TFL
windmill BW

front squat (wk3 5/3/1)
5x95, 3x105, 2x115 - not feeling that squat strong, tight in L glute med afterward

bench (week 1 5/3/1)
5x50, 5x55, 8x70

leg extensions
8x130, 8x145, 8x160

15min 4.4mi stationary bike

clean, deadlift

day 6 in a row! (8 of last 9 days)

foam roll
hang clean 5x5: 65, 75, 80, 85, 95

deadlift 5/3/1: 5x165, 3x185, 1x205 (some min rest)

a few inverse bar pulls

lateral drills

small cone fast feet
large cone fast feed
alternating feed line drill
jab step agility ladder

lactic phase1 week2
4 reps { 5yd+back, 5 pushups, 10yd+back, 5 frog jump, 20yd+back, 120s rest }

throwing practice

nick agility ladder
4 reps + 5yd sprint {
- sideways half-box staple thing
- 2 box fwd, 1 box back
- two in two out diamonds
- 90 deg turn thing
- 3 step
- jab step
}

4 reps { 5, 10, 15, 20, 10 } 2min rest extended pro lateral drill

2 rep suicides { 10+back, 20+back, 30+back }

bench

foam roll (quads not as tight)
BW windmill (tight!)

first-time bench practice (!)
5x5- empty, empty BB, 55, 65, 75.
1x85, 0x95 (fail)

3x8 TRX pull

3x8 leg extension- 120,130,140
3x8 leg curl- 95, 100, 100
3x15s+15x swiss ball adductor squeeze

15min 3.7mi stationary bike

split squat swing

20+25+30 calf raises on steps

stacks b-room
wall push 2x8
RFESS BW 3x8

mega nap after pancakes/burger

6x15=120 2h 16kg swings

--

week plan:
sun: TRX, hypertrophy (leg), stationary bike
mon (outside): agility, lactic phase lateral drill
tue: 5x5 barbell hang cleans, kettlebell swings, core work
wed: low-rep, heavy front squats, active recovery cardio
thu (outside): sled acceleration, alactic sprints
fri: 30min run
sat: scrimmage
sun: rest

alactic sprints

6 sets 60yd cleated sprints / 150s rest in between

6min rest

6 sets 6x low split squat to jump, 15yd sprint

rest

3x 10yd practice acceleration

20lb dough carry across campus

sls squat

foam roll

3x5 trx assisted single leg squat
1+1 5yd sprint in between

3x8 trx chest pull

3x8 leg extension 100, 110, 120

20+25+25+20+20+18 12kg 2h swing

quad

yesterday (tues)

foam roll
3x135 DL conventional

3x8 leg extension 95,100,105
45+45lb farmer's walk

5min 1.21mi stationary bike

hyper, trophy

earlier today, jog down / walk up SF hills

50lb sandbag carry 1.5x around building
foam roll

20kg goblet squat
RFESS 5x16kg 10x8kg 20xBW -- where's my valslide?
3x30 stair calf raise eccentric+concentric (most ever? the burn! ^_^)

RFESS asymmetric left side has less endurance, should work to balance that hopes

2x8 Oly bar front squat - focus on quad tension => need to 'trophy dat

3x10 45deg bent knee leg raise (weak at end range)
swiss ball 3x{15s+15x} squeeze

5+5 1h 16kg swing
20+20+20+20+10 2h 16kg swing

long time no gym

we didn't go to stanford open! sadface.

went to gym on thurs, first time in month? actually more like since feb3 so more like 5.5wk.
w/ wilson for a bit
foam roll

5x5 hang power clean [65, 85, 95, 100, 95]

RFESS 2x8 TRX
toes out lying leg curl (hamstring) 3x8 75,85ish

3x8
TRX hip ups
1x20 lateral DB lunges

15min 3.56mi stationary bike

--

friday rain- 3+3 interval sprints to/from gates in rain (claw, quad, engr packard quad)

--

saturday
bw mixer
slightly out-of-shape but could be worse
tried one huck -- still not used to putting it in mixed (will think about what skiddo said re: guys and not starting to cut deep for it)
landed on shoulder a bit during layout D in endzone to stop score
good, w/ skiddo connie bling

thought about trying out for a more competitive team this summer to make nationals

tired

practice today, fives
tired
3x20 calf raise yesterday

sleeping too much!

witmer alactic2

warmup
6 sets
flying 50s + 2.5min rest

6min rest

6 sets
2 low squat jump (scissor things)
15yd
2min rest

feeling a little asymmetric, but much less winded compared to alactic1. not sure if i'm a little slower? hard to say, but conditioning noticably better. first few steps not that strong though (haven't been training low rep)

witer lactic conditioning phase 1 week 1

warmup 2 laps / leg swings / ankle

4x{
5yd & back + 5 clap push up +
10yd & back + 5 frog jump +
15yd & back + 2min rest
}

(only clap for first 2 sets)

6min rest

4x{5 + 10 + 15 + 20yd + 2min rest} -- extended pro lateral drill

practice fives

Warmup running was good. Not feeling that effective as handler, practiced faking a bit, have to remember height of cutter too.

Wonder why I don't feel that effective in practice vs tourney?

witmer alactic

warmup

6x flying 40 / 2:30 rest
[tough at rep 5]

4x low squat + scissor + 15yd sprint / 2:00 min rest

done

witmer core

CC2 trifecta warmup

3x10 CC bent knee raise flat down instead of incline thing with mucho flexion
3x10 10lb cable swiss ball russian twist

alt
3x10 bosu plantar flex hip up
3x10 band 1/4 to 3/4 woodchop

alt
30s+15x iso adductor swiss ball
3x8 inchworm fwd+back

20min 5.6mi stationary bike

post-

tourney
decisive on day 2

took break after

practices. need to work on faking more.

witmer legs workout.

alt
3x8 front-foot elevated split squat 20+20 DB, 25, 25
3x8,8,6 toes out lying leg curl 75,75,85

alt
3x8 hip-ups
3x8 front db box squat (forgot ankle extension)

3x20 calf raise

3x8 lateral db lunges 10+10lb

20.12min 5mi bike

sleep analysis

weighted blanket (1 night): time to Z=32min, wake=15%

w/ whole foods supp (5 night): time to Z=65min, wake=?
w/o wf supp (8 night): time to Z=95 min

ttZ v ser:
50mg (4) => 96
100mg (6) => 86.3
150mg (3) => 61

practice1

practice1

led warmup

more practice leading depending on speed
could use a little less vertical float (too high is harder to catch for rookies), more horizontal float

turning at stall 3
practiced lefty backhand dump

if dump D is poaching a little away can run hard to/through break side

on D practice closing buffer when they cut in/deep rather than maintaining it--stop the threat

1+1 65yd sprints

practice 0

first practice

pretty balanced

throws good, did i complete all my scrimmage hucks? hmm. conditioning ok-good but lactate threshold could be better.

single/double leg strength for cutting good.

oval

yesterday(sat) pickup on oval (~2h but just about 10-15 points)

needed to warmup forehand
threw lefty backhand successfully/well for first time in game!
conditioning ok-good but endurance could still be better

115

foam roll
trifecta -- getting easy w chair sit / L thing, twist

hang power clean (from knee)
3x4- 85x3, 95x3, 105x3, 110x3

PR clean 115x2

goblet squat DB 3x8
30x8, 40x8, 45x8

3x10 pull diagonal beam

25+25 DB RFESS x5
BW x15 RFESS

2x5 floor + 2x8 high box push-up (tris sore form last mon)

3x25 calf raise

10min 2.25mi stationary bike

run

30min track
5x400m+100m run
230 fastest lp

2.5min treadmill

20min 5.5mi stationary bike

3x5 throw

foam roll w slim
warm-up- leg swings, shuffle, skip skip stretch, 2x15 lunges fwd/back, donkeys

3x5 squat jumps BW
jumping sky practice

3x8 goblet squat 20,25,30
3x10 push-up
x5 35+35 DB RFESS, x20 BW RFESS
3x10 vertical pull to TRX post

2x25 calf raise
x15 bent frog raise
45s plank

90+min throwing practice
fh hucks good, should better..
lots of lefty backhand practice, straight and loft

dhike

5mile dish hike w ma
1+1 16kg 1/2 TGU