resrie trains: power to the peeps

post-

2012-01-31T17:10:00.000-08:00

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

2012-01-13T11:33:00.000-08:00

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

2012-01-12T23:28:00.000-08:00

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

2012-01-09T23:35:00.001-08:00

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

2012-01-08T11:34:00.001-08:00

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

2012-01-05T18:52:00.000-08:00

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

2012-01-04T19:58:00.000-08:00

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

2.5min treadmill

20min 5.5mi stationary bike

3x5 throw

2012-01-02T13:17:00.000-08:00

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

2012-01-01T18:55:00.000-08:00

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

modified workout3

2011-12-31T14:51:00.001-08:00

walk to track
warmup jog 3x200m

dynamic warm-up [high knees, buttkick, shuffle, carioca, exotic bird+t-spine opener, bounding, leg swings, donkey kicks, tapping, toes & heels]

400m@309+
200m@503+walk+
800m@1043

moderate start then slow, break, faster last 300m or so (good groove).

5min throwing practice @ oval. off, but long distance flicks => good power (b/c of heavier + light rep TGUs?)

300th!

2011-12-30T17:52:00.000-08:00

foam roll- not that tight cept sides of midback

hang clean (power position from knee)- 5x65,75,85,95,105.

(5x105 is most reps at that weight)

3x20 calf raise

1x10 bent frog raise

20min 4.7mi stationary bike

20 run

2011-12-28T23:40:00.000-08:00

where's my bike? another day search #fail

20min interval jog/run to/from/on track;

30s-3min intervals, slow-medium speed

R ankle tighty but better after L wrist circles (elbow straight)

progression bent

2011-12-27T19:06:00.001-08:00

foam roll (R quad tight) / trifecta (straight leg chair sit)

3x40 bent knee leg raise (progression standard)

3x15 calf raise

135x5+155x5 deadlift

21min 5.0mi stationary bike

tennis swings; swings

2011-12-26T22:26:00.000-08:00

sun:
watch audrey run
play a bit of tennis with shaina

mon:
trifecta- progress to straighter knee in chair hold
try partial bridge but not there yet. point hands the other way (towards legs) in floor bridge
twist

64 16kg swings--1h/2h mix

raise & swing

2011-12-22T17:49:00.000-08:00

mon:
35+20+20 bent knee raise

thu/today:
64 16kg swing (1h+2h)

recovering

2011-12-19T12:28:00.000-08:00

still recovering from cough.

fri:
arm thingy
3+3 8kg 1/2 TGU
1+1 16kg 1/2 TGU

sat:
SMR
3x30 bent knee-raise
3+3 8kg push press

floor

2011-12-15T13:46:00.000-08:00

floor SMR: right TFL (lower) focus
trifecta

3x20 bent-knee leg raise
5x wall vertical plank extend
2x25 towel-elevated calf raise

hospital CC2

2011-12-14T18:58:00.000-08:00

monday (dec12):

floor SMR
static holds

35+30+25 floot bent-knee raise
hip flexor stretch on chair

32 fwd / 32 backward lunge
BW sideways step/squat

3x20 double-towel calf raise

hospital CC

2011-12-14T18:53:00.000-08:00

hospital!

friday:
10 wall pushups
10+10 RFESS BW bathroom
10 BW squats
lower-trap vertical plank to extended forearms.
(25+5)x3 bent-knee raise

saturday: (elevated HR, productive cough)
floor SMR (R glute med/TFL)
static holds / trifecta: chair sit
downward facing dog to upward
8+8 RFESS BW chair

5min stationary bike (vertical plank w/ arms for increased HR)

sick

2011-12-08T17:45:00.001-08:00

still sick... sickest i've been since june or so? last time my HRV dropped precipitously. w172 (!)

light, clean

2011-12-06T12:10:00.000-08:00

foam roll, R TFL tightest

trifecta: chair bent leg, straight bridge hold, twist

warmup, hip flexor on box
3x8 hang clean: 65, 85, 95.
lower R back a lil meh and R ankle a lil eh but not too bad.

5-3-2 DL, snatch-style (but close grip)
135x5, 185x3, 205x2

3x20 flat bent knee raise

16min, 4.1mi stationary bike

oops forgot to do calves
---
3x25 calf raises on stairs

before dinner:
3+3 8kg 1/2 TGU to high post
1+1 16kg 1/2 TGU

0.5+0.5 building 50lb sandbag carry

light CC

2011-12-03T19:27:00.000-08:00

2x10 wall pushup
2x10 vertical door pull

foam roll: R glute tight/weird
trifecta

2x10 hip flexor foot on box stretch

3x20 calf raise
3x12 flat bent knee raises

5 reps plank to lowering, one arm at time

15min 4.0mi stationary bike

last practice

2011-12-01T19:38:00.000-08:00

lower R back/hip got better lots by day 2, but still 2 tabs naproxene. somewhat deconditioned, but throwing not too bad.

got dishes in scrimmage, 5 handblocks on zipper drill. could be a little closer as second handler on trap.

5x2ouch

2011-11-29T20:17:00.000-08:00

foam roll, leg swing warmup

5x2 -- 120, 120, 120, 125, 130.
3rd set easier than first. 125 was okay. 130x2 was pushing it, R SI-joint area ouchie a while afterwards...

95x5, 45x8 RFESS

3x40 bent knee raise (CC progression standard)

15min 4.0mi stationary bike

400mg ibu...

HRV 80

2011-11-28T18:41:00.000-08:00

HRV up to 80 today, one of the higher scores so far, bpm 50..

today is rest day #4... hmm. climbing stairs is okay, maybe i just needed rest?

rest.

2011-11-25T23:35:00.000-08:00

after strength day, hypertrophy day, swing day, rest.

was feeling almost pre-sick in morning, got to bed late last night (midnight thanksgiving dinner!)...

sandbag; swing

2011-11-24T18:14:00.001-08:00

carry 50lb sandbag around apartment.

16kg two-handed swing 120 reps (mix of 10 & 20s).

5-10-22

2011-11-23T17:55:00.001-08:00

physical therapy in afternoon--mobility is pretty good, ROM good. still a little weaker in internal rotation than external rotation but not bad.

foam roll: medial lower calves both tight.

trifecta.

tried hang clean but R ankle (top/left) unhappy.

3x8 front squat: 85, 95, 100. feeling more solid in form.

5-10-22 RFESS on bench.
5x95, 10x45, 22xBW

10s x3 bar hang (supine)

12, 20, 20 calf raise
hip flexor stretch on box

30min 7.23mi stationary bike (2 sets of 3min @ 140bpm, 1 set of 2min @ 145-150bpm)

3x3 p2

2011-11-22T16:10:00.000-08:00

today:
foam roll (L quad tight) / hip flexor stretch on box

3x3:
3x120, 3x120, 3x125 -- heaviest triple so far i think

3x8 pseudo-GHR
3x30 bent knee raise
3x8 curl-up
12min 3.0mi stationary bike

previous cycle:

3x3 (115)
5x2 (115 > 120)
2x5 (95)
5-3-2-1 (85 > 135)
6x1 (top 135)

scrimmage

2011-11-20T13:35:00.000-08:00

scrimmage @ cal turf
underconditioned a bit cuz was light week (& took a whole bunch of days off).

my HRV was pretty high and HR below 50 though (49bpm), lowest in like 6+ weeks.

(was around 52.0 on 9-24, 48.7 on 8-30, when was in rancho C)

R foot 85-90%. need to be a bit more chilly at start, flick hucks I/Oing too much... try setting up a little less shallow if on side but not trapped.

more comfortable bidding, one successful left hand grab on dump, one tried. backhand huck okay.

160

2011-11-18T19:26:00.000-08:00

160 16kg 1h swings, mostly 10+10s.

3 1/2 TGU 8kg right-side

step hip flexor stretches, a windmill

6x1

2011-11-17T20:02:00.001-08:00

foam roll
3x10 hip flexor (foot/knee elevated, arms up)

6x1 front squat (not as strong as tues): 1x{115, 115, 120, 125, 130, 135}

10min 2.45mi stationary bike

PT t-spine

2011-11-16T11:09:00.000-08:00

R foot slowly getting better but not great.

still kinda tight. PT did foot up hip flexor stretch with arms up.

also more t-spine rotation -- notably less dynamic ROM clock vs counterclock

2000 iu vitamin-D today
really hungry this morning, a full plate of eggs plus some left-over deep dish. trying out Dairy Ease lactose free milk.

~~swings today?~~ generally sore and somewhat tight...

5-3-2-1

2011-11-15T18:53:00.000-08:00

foam roll
warmup leg swings, trifecta -- maybe progress to straight leg hold (instead of bent leg hold w/ chair), play around with angled bridge hold to a bench?

front squat 5-3-2-1
5x85, 3x95, 2x125, 1x135 -- actually the easiest 135 i might have done so far? could have gone heavier but thought i'd have practice the next day

i guess i missed the 6x1 "sort of max" in the 3x3, 5x2, 2x5, 6x1, 5-3-2 sequence. next time.

20min 5mi stationary bike

sean ryan, 2

2011-11-13T17:37:00.000-08:00

first game ucsb! didn't mark up against corba don't think. had some nice fh breaks. a hard fought one or two as handler, got some sort of laying out save as first-dump. had a nice put break to audrey on ocean side. [biffed a pull and didn't stop a timeout score from corba, need to be even more in between handler & D if flick closer to open-side endzone.]

took two naproxene in the morning, no ibu. didn't notice it much after warmups...

game two, ucla/2. don't remember as much about that game. is that the one where i got a third upline score?

game three, vs humboldt. they play a weird flat mark, got some deep hucks off of that (flick) by stepping out far fh, bh, fh, but those generally didn't connect (timing not quite right, cutter wasn't on same page). did have a huck to michela which was a little low, but caught. handler D also good, marked up against cutter #21, good cutter D there. laid out i think on D but didn't get the hit.

had a big No smackdown on Charlie's bh huck on sideline, about 15yd in. over the cup to tree, also high-release break bh to katie to score. my I/O flicks were a little off vs flat mark to bettina... but in general handler positioning was good.

oh yea and skyed a humboldt girl (she had positioning a bit), just jumped 4 inches or so higher and grabbed over her.

overall conditioning good, strength good. short & medium distance throwing fine, hucks better earlier in the day. overall one of my better tournaments i think!

sean ryan

2011-11-12T16:29:00.000-08:00

took naproxene in the morning, made it 50% better [yesterday rest]

ankle/bottom foot 75% better from thurs. felt not as bad after warmup, noticed it less as the day went on.

was in my head the first game but focused better later on. had two uplines from cutters to score.

could work on positioning as handler, clearing quickly, getting into position faster.

threw one I/O flick from middle of the field to score in one, had some nice wing Ds.

did get beat by an interesting handler tactic: run past cutter, with a 1-step juke to upline.

otherwise conditioning good, strength good. throws were consistent, no errant throws.

on D

2011-11-10T18:06:00.000-08:00

practice
conditioning seems ok, strength good
break throws great in drill, still need work in game situations...

really good handler D on michela, learned her handler cut pattern timing and stopped it twice after the fist or second time

landed on R ankle on zone O 10-pull on crappy field part! oh no, icing now..

PT

2011-11-09T16:54:00.000-08:00

physical therapy
rest

don't need to break my previous longest streak just yet... plus tourney this wknd

day3 of gut health kick. generally have eaten more celery / red peppers (sometimes cabbage), less spinach / dairy / gluten (except orzo?) / onions. also taking Pearls and fiberSMART once a day.

still on vitamin D 2000 iu kick. haven't been getting to bed that well though.

Light ish

2011-11-08T13:00:00.000-08:00

Lots of foam roll-- should I do more on lats?

Warmup, trifecta, windmills

3x8 clean&squat 65lb

65x5, 45x10, BWx20 RFESS

3x5 curl-up
3x15 bent knee raise
10min 2.5mi bike recovery

3x25 calf raise on step

Eating more fiber, less gluten last few days
W175.6 in morning

practice til dark

2011-11-07T19:55:00.000-08:00

warmups
feeling stronger today (above average)
worked on throw & go today

practiced throw to break-dish in drill, but haven't done this much in games. hmm.
my throws were feeling more solid than they have in weeks, at least in warmup.

during the game, conditioning okay+, a little fatigue. had a nice poach D on where michela likes to throw it.

was always going upline off the sideline, but wasn't getting hit. instead should only go if faked, stay back if open to swing.

hucks too much OI both bh and fh. hmm. not bad though overall, just not great.

sprints (3 carolina)-felt strong, somewhat balanced.

--

5.12 months of working out 5.2+ days a week. check. longest run was 12 days, so far 10 days in this run.

2x5

2011-11-06T20:10:00.000-08:00

foam roll
trifecta

2x5 95lb DB front squat
cable shoulder ext rotation

5min curve jog
20:11min 5.0mi bike (3 sixty sec moderate interval)

appetite slightly down, to less than 1.5 plate at dinner..

audrey complex

2011-11-05T23:49:00.000-07:00

200m warmup jog
2x100m sprints -- not as strong as ~~last last thursday~~ monday (sprints after practice), a bit asymmetric

hang clean / front squat complex
65x8+8, 7585x8+8, 85x8+8 -- easier than usual?

RFESS bench
7585x5, 45x10, BWx20 -- also better

45+45lb DB farmer's walk
5x{5s+5s} torture twist--not too hard
chop & lift
25 / 45lb TGU

bent knee raise x35+x20+x20
front / side planks

DL 2x245+(3,1)x225

10min 2.3mi bike
3x20 calf raises (fast)

150 Sw

2011-11-04T19:30:00.001-07:00

150 KB single-hand 16kg swings

(mix of 5+5, 2x{5+5}, 10+10)

a few windmills

5 landing eccentrics bed from knee

practice in the rain

2011-11-03T23:36:00.001-07:00

throws okay, threw one too high. zone O--good for a few points but then not as good.
better at talking to wings as deep

practice in rain. first few steps stronger, strength-endurance better. aerobic cond could be better (didn't bike yesterday).
only did x5 doggies, x5 puppies. rest instead of sprinting after practice.

back sore again after working (on couch) after practice

5x2

2011-11-02T12:03:00.001-07:00

5x2: 115, 115, 115, 120, 120 front squat

compensating with my right side on the way up..
mood not great

quickie

2011-11-01T20:20:00.000-07:00

100 16kg one-hand KB swings 2x{20+20+10}

65lb (one-piece BB) 3x8+8 hang clean + front squat -- left adductor a bit weak

65lb BB / 15lb DB / BW
5+10+20 bench RFESS

3x20 bent-knee raise

haven't been eating as much lately: 2 plates rather than 3 for dinner. fasted today 24hr

4x100

2011-10-31T20:10:00.001-07:00

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

2011-10-30T19:22:00.000-07:00

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

2011-10-29T17:13:00.000-07:00

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

2011-10-27T17:46:00.000-07:00

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

2011-10-25T09:05:00.000-07:00

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

2011-10-24T19:23:00.000-07:00

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

2011-10-23T13:12:00.000-07:00

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

2011-10-22T13:39:00.000-07:00

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

2011-10-21T19:46:00.001-07:00

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

2011-10-20T19:23:00.000-07:00

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

2011-10-18T14:51:00.001-07:00

3x10 16kg goblet squats
100x 16kg swings (20+30+30+20 single hand w/ switches after 5)
before lunch

sonoma

2011-10-17T22:46:00.000-07:00

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

2011-10-13T19:54:00.000-07:00

practice, a bit fatigued. weaker than on monday, also endurance/acceleration not as good. :-/

a little throat scratchy in the afternoon??

PT, rest

2011-10-12T20:35:00.000-07:00

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

2011-10-11T19:00:00.000-07:00

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

2011-10-10T19:45:00.000-07:00

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

2011-10-09T16:54:00.000-07:00

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

2011-10-08T21:18:00.000-07:00

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

2011-10-07T23:17:00.000-07:00

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

2011-10-06T21:53:00.002-07:00

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

2011-10-05T21:58:00.000-07:00

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

2011-10-04T19:48:00.000-07:00

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

2011-10-03T19:15:00.000-07:00

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.

2011-10-02T18:02:00.000-07:00

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)

1st practice

2011-09-29T19:04:00.000-07:00

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

2011-09-29T00:09:00.000-07:00

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

2011-09-27T10:13:00.001-07:00

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

2011-09-26T22:14:00.001-07:00

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

2011-09-25T14:28:00.000-07:00

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

2011-09-24T20:07:00.001-07:00

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

2011-09-23T12:39:00.000-07:00

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++

2011-09-22T12:34:00.001-07:00

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

2011-09-21T11:51:00.001-07:00

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

2011-09-20T15:23:00.000-07:00

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

2011-09-19T13:06:00.000-07:00

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

2011-09-18T07:41:00.000-07:00

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

2011-09-17T23:45:00.000-07:00

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

2011-09-16T13:08:00.001-07:00

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?

2011-09-14T16:39:00.000-07:00

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

2011-09-13T23:55:00.000-07:00

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

2011-09-12T12:07:00.000-07:00

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

2011-09-11T18:48:00.000-07:00

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

2011-09-10T19:31:00.000-07:00

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

2011-09-09T11:54:00.000-07:00

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

2011-09-08T14:09:00.000-07:00

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

2011-09-07T12:43:00.000-07:00

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

2011-09-05T18:52:00.002-07:00

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

2011-09-04T06:08:00.000-07:00

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!

2011-09-02T12:03:00.000-07:00

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

2011-09-01T13:07:00.000-07:00

5x10+20+1x10+20 = 100 rep 16kg KB swing (one hand)

2x10 (two hand) + 2x10 (one hand) = 40 rep 20kg Swing

post-trash

2011-08-31T12:39:00.000-07:00

amzing how fast your can trash yer body... a week after my last workout at ACSR, where DL felt good and good sprint after with pretty easy power clean. d'oh, veggie oil & eating out :(

foam roll -- left TFL the tightest, need to work on this every day!
pump (downward facing/upward dog)
hip flexors stretch

shoulderstand squat no good :(

superset
40+30+25 knee tuck, focus on 1s hold at top, coming within 6-12in of chest
4x5 25lb bat wing

3x8 45lb rear+foot elevated hip thrust
3x85 BB front squat
5x75, 3x85, 2x90 hang clean -- not great not bad, just okay
5x135 DL + sprint

3x{4s+4s} torture twist--still feel a little in the left glute/SI area but not bad
3x5 pseudo-GHR, first set felt pretty good at least first few reps

50+50 BB farmer's walk

woodway 17min 1.05mi, run / jog / walk intervals (max ~9mph)
stationary bike 21min 3mi

10 12kg KB swing, 10 16kg KB swing before workout
6x10 16kg KB swing after workout

rancho C

2011-08-28T21:40:00.001-07:00

yesterday: rest

today:
a few practice cleans

7x20 16kg swings

weight: 185lb

hotel

2011-08-26T21:47:00.000-07:00

yesterday (Thu Aug 25)
2x8 16kg swing

today (Fri Aug 26): westin hotel

Gob squat practice
30+25+20 knee tuck
4x5 bat wing
5+5 35+35 lb 1LDL
50+50 2x5 DB DL
35lb 8+8+2 hip thrust
3x5 1/2 GHR
15min interval treadmill 1.3mi, 9 / 5 / 3mph
10min 0.5mi elliptical

Barefoot work hopping lunging

HRV 75

2011-08-24T13:21:00.000-07:00

HRV was 75 this morning, highest ever!

Previously two days of swinging 100-120 reps 16kg. HR dropped to 49 on the exhale which was cool.

foam roll, calves not too tight. still lat quads / TFL area.

superset
3x30 knee tucks (PR again, working up to CC progression standard 3x40)
4x5 20lb bat wings

practice FTW squats, 45lb goblet squats. not feeling the BB front squat.

3x185 DL + sprint -- work again on pulling DL from hammies
5min rest

5x185 DL + sprint
5min rest

2x205 DL + sprint x2 -- this time felt quicker acceleration, worked on using quads to start

power clean
2x65, 3x85, 3x95, 2x105 -- notice I have a better hinge / hamstring extensibility

practice a few vertical jumps, good vert but R shoulder not liking to go overhead that much
a few squat jumps

3x{4s+4s} 30s rest torture twist, actually more like 5s first set then 3s last two sets (was trying to breathe through shield more)

pseudo-GHR
3x5 w/ balance ball

5min / 1km erg/row
two 90s hard row w/ 1 min rest in between

10min / 2.4mi stationary bike