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 }