oval ult

was gonna sprint&agility ladder but instead 3.5hr Oval ultimate, 4:15 to 7:30p.

throwing practice: hammers in wind, upsidedown bh lift. bh step around practice.

foci during game: dump-swing continue (both cutting for swing, looking bh in center), break throws (got some pretty breaky fh, some bh high-release over, at least one quick-release bh around). D intensity mindfulness.

experiment with handler-set movement: slide to loosen, need to work on dropstep. sometimes worked timing wise. wasn't super effective as cutter. got a bh huck in, fh medium.

easy strength? knee tucks [CC]

brought iPhone to gym for first time in long while.

found a jump rope that actually fits! dang gym

=> lunge (split squat)433 BB (hip flex vs quad use)/pelvic tilt *practice*
=> push (fatgrip BP) bb, +20,30. 433
=> glute (BB bridge?) -> slgbridge +10 5x2
=> fg 3x3 pull (TRX horizontal? or row)
=> anterior core (bar rollout?) 2x5 +10

[try vert pull but feel a lil weird]

-> BW: shoulderstand squat 1x50
movement: 1/2 TGU 8kg

hypertrophy
3x8 knee tuck => anterior core (leg raise?) [BW progression] **work on this**
3x12 green pb band => glute med. (clamshell)

15+15 bike campus.

tomorrow 10s/50s sprint/jog? DL?

breath and practice

slowly pumping up for tomorrow.

slow Z. new focus on diaphragm breath/belly

http://www.pureperformancetraining.com/blog/core-diaphragm
http://optimumsportsperformance.com/blog/?s=breathing

Pallof Press ISO Hold: 3breaths x5reps for 3 sets per side.

http://www.youtube.com/watch?feature=player_embedded&v=iA0iX5KucJA 

[variation, lunge position instead? could also do chop&lift in almost half-kneeling but lunge instead]

marking

a few days off... no gym :-/

rise #notes

triangle mark (shown thrown, first pivot, back/triangle to stop inside)

while getting on mark, steal a look
flare+jagged approach

ho-stack, shade towards middle (!) of field

shimmy: keep it throwable.
anti-huck: stay on shoulder, hands high&slightly back. stop flat hucks
anti-hammer: flash hand, chest foward&head-back

quick-release backhand break

deep cut: handler in power position, cutter shallow / going deep as thrower gets the disc (~20-30yd out)

bh huck: step flat or backwards. experiment w thumb closer? try pendulum motion?

handler d (break): don't need to fully commit trunk vs upline, drop step and then sideways for a bit, be ready for reverse.

--
brodie pulling:
http://www.youtube.com/watch?v=Trm_XZR3dA0

experiment w/ thumb closer to rim (& looser?)
-open up hips

less sore

I was less sore today, was almost afraid I'd still be sore over the weekend! took the bike to campus easier today, and recovered mainly.

Been practicing my catches more.. that used to be one of my strengths, now more average, time to get that back up! Renewing focus for 2014.. here we come! new determination in the last week or so, "this or something better" as dreamBuilder said.

"Offensively, we will strive to value the disc, fight for unders, take high percentage deep shots/cut deep, make break throws/cut break. Defensively, we want to bring on the defensive intensity whether it be aggressively shutting your man down, or playing smart poach D. "

plans

tue: 35min bike, yogasource yoga
wed: woodway tread run, restorative yoga
today: bike to campus, eat/recover.

http://danjohn.net/wp-content/uploads/The-Baby-Boom-Generation-Continues-to-Boom.pdf

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
“For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.”

=> lunge (split squat)
=> push (fatgrip BP)
=> glute (BB bridge?)
=> pull (TRX horizontal? or row)
=> anterior core (bar rollout?)

movement
TGU?

hypertrophy
=> glute med. (clamshell)
=> anterior core (leg raise?) [BW progression]

stretch/mob

IT (yoga dragon?), hip flexor, quad, ankle dorsiflex
"stoney stretch"? TRX upperbod + hip flexor

walk, rfess

Campus walk

5x5 BB RFESS (empty, +20lb)

p.clean CST (interleave jumprope)

TRX atomic pushup/pike

90lb loaded carry

BP light

vertical push/pull

TRX row, plank/side, clamshell, quad/calf hypertrophy

10min woodway curve interval run+

1hr low-key Ultimate